Coconut Chickpea Curry

Kcal: 520 |

P: 21 |

F: 20 |

C: 68 |

Fiber: 17

Ingredients

Chickpeas: 100g (2/3 cup, cooked), Coconut milk (light): 60ml (1/4 cup), Cherry tomatoes: 100g (1/2 cup, halved), Kale: 60g (2 cups, fresh, chopped), Red onion: 40g (1/3 small, diced), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Curry powder: 3g (1/2 tsp), Turmeric: 1g (1/4 tsp), Smoked paprika: 1g (1/4 tsp), Cardamom: 1g (1/4 tsp), Cinnamon: 1g (1/4 tsp), Cayenne pepper: 0.5g (1/8 tsp), Coconut oil: 3ml (1/2 tsp), Lemon juice: 5g (1 tsp), Fresh mint: 5g (1 tbsp, chopped) or dried mint: 2g (1/2 tsp), Fresh basil: 5g (1 tbsp, chopped) or dried basil: 2g (1/2 tsp), Quinoa: 30g (2.5 tbsp, dry weight), Salt and pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegan (excludes all animal products)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Cook 30g quinoa according to package instructions. Set aside. 2. Heat 3ml coconut oil in pan over medium heat. Add 40g red onion, cook 3 minutes until translucent. 3. Add 6g garlic, 5g ginger, 3g curry powder, 1g turmeric, 1g smoked paprika, 1g cardamom, 1g cinnamon, 0.5g cayenne. Cook 1 minute until fragrant. 4. Add 100g cherry tomatoes, cook 2 minutes until softened. Add 100g chickpeas, 60ml coconut milk. Simmer 5 minutes. 5. Stir in 60g kale, cook 2 minutes until wilted. Add 5g lemon juice, 5g fresh mint (or 2g dried), 5g fresh basil (or 2g dried). 6. Season with salt and pepper. 7. Serve curry over quinoa.

Menopause Benefits

This nutrient-dense curry provides plant-based protein and fibre that help maintain a healthy weight during hormonal transitions. The chickpeas contain phytoestrogens that may help balance hormones and reduce hot flash intensity. Kale delivers calcium and vitamin K for bone health, which becomes increasingly important as estrogen levels decline. Turmeric and ginger offer powerful anti-inflammatory properties that may help reduce joint pain common during menopause. The healthy fats from coconut milk support hormone production and brain health. Quinoa provides protein and complex carbohydrates for sustained energy to combat fatigue. The combination of warming spices (cinnamon, cardamom) may help improve circulation and mood stability.

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