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Chickpea & Caramelised Onion Coconut Curry
Dinner
VegetarianLactose-free

Chickpea & Caramelised Onion Coconut Curry

A plant-based curry built on slowly caramelised onions and garlic, with mushrooms, chickpeas, tomato paste and coconut milk. Sweet, savoury and rich, served with rice.

640
kcal
15g
protein
48g
carbs
40g
fat
14g
fiber
45 min
time
#vegetarian#vegan#batch#fresh

Method

  1. Caramelise the onions & garlic

    Slowly cook the onions, thinly sliced and garlic cloves, sliced or grated in the olive oil (or butter) over low-medium heat, stirring now and then, until soft, golden and jammy. Take your time — this is the flavour base, so don't rush it (15-20 min+).

    20:00

  2. Cook the mushrooms

    Add the mushrooms, thinly sliced and cook until softened and their water has released and cooked off.

    5:00

  3. Add chickpeas, spice & tomato paste

    Stir in the chickpeas (1 tin), drained, curry powder (to taste), and tomato paste, and cook for a minute or two so the curry powder toasts and the tomato paste darkens slightly.

    2:00

  4. Add coconut milk & simmer

    Pour in the coconut milk (1 tin), stir, bring to a gentle simmer, and cook for 10 minutes until slightly thickened and the flavours have come together. Season to taste.

    10:00

  5. Wilt the spinach

    Stir the large handful spinach through the curry at the end and let it wilt down off the heat for a minute or two.

    2:00

  6. Serve

    Serve over the cooked rice, to serve.

Chickpea & Caramelised Onion Coconut Curry: serving suggestion

Notes

Around 640 kcal and 15g protein per serving (based on 2 — the batch realistically fills two bowls), including rice. Naturally lactose-free / vegan IF made with olive oil rather than butter. The slowly caramelised onions (and garlic) are the whole point — cooked down until sweet and jammy, they give the curry its depth. Don't rush them. The tomato paste adds savoury depth and a little acidity to balance the rich coconut — cook it a minute or two so it darkens before the coconut milk goes in. Coconut milk is the main calorie driver (~800 kcal per tin); light coconut milk cuts roughly 100 kcal per portion. Protein is on the lighter side — top with a boiled egg or add extra chickpeas if you want more. High in fibre (chickpeas), filling, and batch/freezer-friendly. Garlic, mushrooms, and tomato paste deepen it nicely. A handful of spinach stirred through at the end adds iron, folate and a little green. If freezing portions, add fresh spinach on reheating rather than freezing it in, as it can go dull and slimy.