All photos are dreamed up by AI, made delicious by @veganeasychallenge
Are you searching for a delicious, nourishing meal that's also kind to your digestive system? Do you need a quick and easy weeknight dinner that fits a low FODMAP diet, or simply want a healthy, plant-based option for your gut? This easy vegan chickpea and kale curry is exactly what you’ve been looking for! It’s vibrantly flavored and packed with goodness, proving that healthy eating can be incredibly tasty and satisfying.
This recipe goes beyond just flavor; it's thoughtfully designed with your gut health in mind. Chickpeas, despite their reputation, are celebrated for their high dietary fiber content. When properly prepared (like the drained and rinsed canned chickpeas used here), they can significantly contribute to easier and more regular bowel movements for many, and this recipe limits the portion to stay low FODMAP. They also provide essential protein, complex carbohydrates, manganese, folate, iron, and phosphorus. Combined with nutrient powerhouses like fresh kale, juicy tomatoes, invigorating ginger, and the gut-friendly green parts of leeks, this curry delivers a wealth of well-being in every spoonful. Add a creamy touch with tahini for richness and serve it over wholesome brown rice for a complete, incredibly satisfying meal.
Whether you're managing a sensitive gut, strictly following a low FODMAP diet, or simply want to enjoy a hearty and healthy plant-based dinner that supports overall well-being, this chickpea and kale curry is an ideal choice. It’s surprisingly simple to prepare, making it a fantastic option for busy weeknights or efficient meal prep.
What You'll Need (Serves 3-4)
Ingredients
- 1 tsp olive oil
- 1/2 tsp fresh or dried chili (adjust to your spice preference)
- Thumb-sized piece fresh ginger, grated or finely chopped
- 1 Tbsp curry powder
- 4 medium tomatoes, diced (about 500g/18oz)
- 1 Tbsp tomato purée
- 50g/1.8oz greens of leeks, chopped (the dark green top part is low FODMAP)
- 1/3 cup low sodium vegetable broth
- 1 Tbsp tamari sauce
- 1/2 tsp coriander powder
- 1 tsp garam masala
- 1 x 425g/15oz can chickpeas, drained & rinsed
- 50g/1.8oz (2 Tbsp) tahini
- 100g/3.5oz kale (de-stemmed), chopped
- Handful fresh flat parsley and mint, plus extra for garnish
- Juice of 1/2 lemon
- To serve: cooked brown rice
Equipment
- Large saucepan
- Cutting board
- Knife
- Grater (optional, for ginger)
Step-by-Step Instructions: How to Make Your Gut-Friendly Chickpea Curry
Follow these simple steps for a warm and nourishing meal:
- Prepare your veggies: Grate or finely chop the ginger and chili (if using fresh). Dice the tomatoes. Chop the leek greens into small pieces. Drain and rinse the canned chickpeas thoroughly. Roughly chop the kale and finely chop the fresh parsley and mint.
- Sauté aromatics: In a large saucepan, heat the oil over high heat. Add the ginger and chili and fry for a few seconds. If you're going oil-free, you can water-fry them instead by adding a tablespoon or two of water as needed to prevent sticking.
- Build the base: Add the curry powder and stir quickly for a few seconds, then add the chopped leek greens. Stir for about 30 seconds.
- Simmer the sauce: Add the diced tomatoes, tomato purée, and vegetable broth. Mix everything well and bring the mixture to a boil.
- Develop flavors: Lower the heat to a low simmer and cook for about 10-15 minutes, stirring occasionally. This is a great time to start cooking your brown rice!
- Add chickpeas and kale: Stir in the tamari sauce, garam masala, and coriander powder to the simmering curry base. Mix well, then add the drained chickpeas and chopped kale. Continue to simmer for about 5 minutes, allowing the sauce to reduce slightly and the kale to soften.
- Finish with freshness: Taste the curry and adjust with more tamari if desired. Stir in the tahini, then gently fold in the fresh parsley and mint. Squeeze the juice of half a lemon into the curry, mix everything together, and turn off the heat.
- Serve and enjoy: Serve your warm, comforting chickpea and kale curry over cooked brown rice. Garnish with extra fresh herbs for a beautiful finish.
Tips & Variations for Your Easy Chickpea & Kale Curry
- Spice Level: Love heat? Increase the amount of fresh or dried chili. For a milder curry, omit the chili entirely.
- Boost the Veggies: Feel free to add other low FODMAP vegetables like sliced carrots or bell peppers (use only the red or yellow varieties for low FODMAP, and limit portion size for bells). Add them with the leek greens in step 3.
- Creamier Consistency: While tahini adds creaminess, for an even richer curry, you can stir in a splash of full-fat coconut milk at the end, just before adding the herbs. Note: This will adjust the FODMAP content slightly, so be mindful if you are strictly adhering to a low FODMAP diet.
- Meal Prep Marvel: This curry is fantastic for meal prepping! Cook a larger batch and store it in airtight containers in the refrigerator for up to 3-4 days. It tastes even better the next day as the flavors meld.
- Kale Prep Hack: To easily de-stem kale, simply hold the bottom of the stem with one hand and run the other hand along the stem, stripping off the leaves.
- Serving Suggestions: Beyond brown rice, this curry is also excellent with quinoa, gluten-free flatbread, or as a standalone hearty stew.
Explore More Plant-Based Recipes
- Craving more curry? Discover another delightful option with our Easy & Creamy Vegan Coconut Curry: A Quick, Nutrient-Packed Plant-Based Meal.
- Looking for other hearty, healthy meals? Try the Hearty & Spicy Vegan Indian Vegetable Soup: Easy Comfort Food Recipe.
- Expand your chickpea repertoire: Don't miss out on our Easy One-Pot Vegan Moroccan Chickpea & Vegetable Tagine.
- Perfect your chickpea skills: Learn how to make Extra Crunchy Roasted Chickpeas for snacking or topping.
We hope you love this Easy Vegan Low FODMAP Chickpea & Kale Curry! Give it a try and discover how delicious and satisfying gut-friendly eating can be. Share your culinary creations with the abillion community and let us know how it turned out!
