Curry night just got a gut-health upgrade. Chickpeas bring galactooligosaccharides, a mouthful of a word for a type of fiber your good bacteria love, and spinach chips in more soluble fiber on top of that, adding up to 13 grams per serving. The spice mix, turmeric, cumin, coriander, and garam masala, isn't random either, each one carries its own anti-inflammatory or digestion-supporting benefit, so the flavor and the function come together.
Ingredients
- 2 cans (400g each) chickpeas, drained
- 200g fresh or frozen spinach
- 1 large onion, diced
- 4 garlic cloves, minced
- 1 can (400g) diced tomatoes
- 200ml coconut milk
- 2 tbsp olive or coconut oil
- 1 tsp cumin
- 1 tsp turmeric
- 1 tsp ground coriander
- 1 tsp garam masala
- 1/2 tsp chili flakes (optional)
- Salt to taste
- Fresh coriander and rice or flatbread to serve
Instructions
- Heat oil in a large pan. Cook onion until golden, 7-8 minutes.
- Add garlic and all spices. Cook 2 minutes, stirring.
- Add diced tomatoes. Simmer 5 minutes.
- Add chickpeas and coconut milk. Simmer 10 minutes.
- Add spinach and stir until wilted, 2 minutes. Season with salt.
- Serve over rice with fresh coriander.
Nutrition Facts (per serving)
| Calories | 335 |
| Total fat | 12g |
| Total carbohydrates | 44g |
| Dietary fiber | 13g |
| Protein | 14g |
| Sodium | 480mg |
Why This Is Good for Your Gut
Chickpeas' galactooligosaccharides specifically feed Bifidobacterium. Turmeric's curcumin reduces gut inflammation — black pepper significantly increases curcumin bioavailability if used. Spinach provides magnesium and folate alongside soluble fiber. Coconut milk adds medium-chain fatty acids that have antimicrobial properties and support gut barrier function.
A grind of black pepper on top actually helps your body absorb more of the turmeric, so don't skip it.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.