Indian Chickpea & Spinach Curry (Chana Saag)
A fragrant one-pot curry with chickpeas and spinach in a spiced tomato sauce — naturally high in protein and gentle on the stomach for bariatric-friendly portions.
PROTEIN 14g
CALORIES 288
P:E RATIO 0.4
TIME 35m
YIELD 6
P:E 0.4
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 cans (15 oz each) chickpeas, drained and rinsed FLAVOR
4 cups fresh baby spinach HIGH FIBER
1 can (14 oz) diced tomatoes PRODUCE
1 can (14 oz) light coconut milk DAIRY
1 large onion, diced FLAVOR
3 cloves garlic, minced FLAVOR
1 tablespoon fresh ginger, grated FLAVOR
1 tablespoon coconut oil FLAVOR
1 tablespoon curry powder FLAVOR
1 teaspoon garam masala FLAVOR
½ teaspoon turmeric FLAVOR
½ teaspoon salt FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 5 days. Freeze individual portions for up to 3 months. Curry actually tastes better after a day in the fridge.
- Batching: Start with small portions (½ cup) if you're post-bariatric surgery and increase as tolerated.
- Reheat: Microwave for 2 minutes, stirring once. Stovetop: reheat gently over medium heat for 4–5 minutes.
EXECUTION STEPS
01
HIGH HEAT SEAR
Heat coconut oil in a large pot over medium heat. Add onion and cook for 4–5 minutes until softened.
02
HIGH HEAT SEAR
Add garlic and ginger; cook for 1 minute until fragrant.
03
VEGGIE STEAM-SAUTÉ
Stir in curry powder, garam masala, and turmeric. Toast spices for 30 seconds.
04
THE MACRO PREP
Add diced tomatoes and coconut milk. Stir well and bring to a simmer.
05
STEP 5
Add chickpeas and cook for 15 minutes, stirring occasionally, until the sauce thickens.
06
STEP 6
Fold in spinach and cook for 2 minutes until wilted. Season with salt.
07
STEP 7
Let cool and divide among 6 containers.
PRIMARY CATEGORY
EXPLORE MORE One Pan ProteinRELATED INGREDIENTS
FULL EXECUTION PLANS
5-DAY BEGINNER MEAL PREP PLAN ›GROCERY LIST
servings
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 4 cups fresh baby spinach
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) light coconut milk
- 1 large onion, diced
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 tablespoon coconut oil
- 1 tablespoon curry powder
- 1 teaspoon garam masala
- ½ teaspoon turmeric
- ½ teaspoon salt