At a glance

A tomato-based chickpea and vegetable curry is served with fluffy couscous for a fiber-rich plant-based meal.

• Yield: 4 servings
• Prep time: 20 minutes
• Cook time: 30 minutes

Estimated nutrition per serving

Serving basis: One serving from the editor-reviewed yield of 4 servings.

• Calories: 490 kcal
• Protein: 23 g
• Carbohydrates: 93 g
• Fat: 5 g
• Fiber: 20 g
• Sodium: 261 mg

Estimated from the listed ingredients and serving yield using USDA FoodData Central. Actual values vary with brands, substitutions, cooking losses, oil absorption, and portion size.

Ingredients

Use the listed gram weights for the closest match to the nutrition estimate.

• 3 3/4 cups no-salt-added chickpeas, rinsed and drained (600 g)
• 1 cup dry couscous (160 g)
• 2 1/2 cups water, divided (600 g)
• 1 2/3 cups no-salt-added tomato sauce (400 g)
• 2 cups diced carrots (250 g)
• 7 packed cups baby spinach (200 g)
• 1 large yellow onion, diced (180 g)
• 1 tbsp curry powder (12 g)
• 5 garlic cloves, minced (20 g)
• 1/4 tsp fine salt (1.5 g)

Directions

1. Bring 1 1/2 cups of the water to a boil. Stir in the couscous and one-third of the salt, cover, remove from the heat, and let stand for 5 minutes before fluffing.

2. In a Dutch oven over medium heat, cook the onion with 2 tablespoons of the remaining water for 5 minutes. Stir in the garlic and curry powder for 30 seconds.

3. Add the tomato sauce, carrots, chickpeas, remaining water, and another third of the salt. Simmer partly covered for 18 to 22 minutes, until the carrots are tender and the sauce thickens.

4. Fold in the spinach until wilted, add the remaining salt, and serve the curry beside the couscous.

Sources

1. USDA FoodData Central — April 2026 data release