Low-Sodium Chickpea and Vegetable Curry
A fragrant and hearty chickpea curry with fresh vegetables, prepared with reduced salt for a lighter yet flavorful meal. This indian-inspired vegan (low sodium, vegan) ready in about 45 minutes pairs cooked chickpeas, large, diced carrot, medium, diced green bell pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 cups cooked chickpeas
- 1 large, diced carrot
- 1 medium, diced green bell pepper
- 1 medium, chopped onion
- 3, minced garlic cloves
- 1 tbsp, grated ginger
- 1 cup coconut milk
- 1 cup diced tomatoes
- 2 tbsp olive oil
- 2 tbsp curry powder
- 1 tsp ground turmeric
- 1 tsp cumin seeds
- 1/2 tsp black pepper
- 1/4 cup, chopped fresh cilantro
- 1/2 cup water
Instructions
- Step 1: Heat 2 tbsp olive oil in a large skillet over medium heat. Add 1 tsp cumin seeds and toast for 30 seconds until fragrant. Add 1 medium chopped onion, 3 minced garlic cloves, and 1 tbsp grated ginger, sautéing for 4 minutes until softened.
- Step 2: Stir in 2 tbsp curry powder, 1 tsp ground turmeric, and 1/2 tsp black pepper, cooking for 1 minute until the spices release their aroma.
- Step 3: Add 2 cups cooked chickpeas, 1 large diced carrot, 1 medium diced green bell pepper, 1 cup diced tomatoes, 1 cup coconut milk, and 1/2 cup water. Stir well, bring to a gentle simmer, cover, and cook for 20 minutes until vegetables are tender and the curry thickens.
- Step 4: Remove from heat and stir in 1/4 cup chopped fresh cilantro before serving with rice or flatbread.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Low-Sodium Chickpea and Vegetable Curry take to make?
Total time is about 45 minutes (15 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Low-Sodium Chickpea and Vegetable Curry?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep cooked chickpeas from drying out.
Can I substitute ingredients in Low-Sodium Chickpea and Vegetable Curry?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Low-Sodium Chickpea and Vegetable Curry for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Low-Sodium Chickpea and Vegetable Curry low sodium?
Yes — this recipe is tagged low sodium, vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
