Vegan Chickpea Curry Meal Prep
Creamy coconut chickpea curry with spinach over basmati rice. Rich in plant protein and fiber — a satisfying vegan prep under $1.50/meal.
PROTEIN 16g
CALORIES 445
P:E RATIO 3.6
TIME 35m
YIELD 5
P:E 3.6
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 cans (15 oz each) chickpeas, drained and rinsed FLAVOR
1 can (14 oz) full-fat coconut milk DAIRY
1 can (14 oz) diced tomatoes PRODUCE
2 cups fresh spinach HIGH FIBER
1 large onion, diced FLAVOR
3 cloves garlic, minced FLAVOR
1 tbsp fresh ginger, grated FLAVOR
2 tbsp curry powder FLAVOR
1 tsp turmeric FLAVOR
1 tsp cumin FLAVOR
1/2 tsp cayenne pepper (optional) FLAVOR
1 tbsp olive oil FLAVOR
Salt to taste FLAVOR
3 cups cooked basmati rice CARB BASE
Fresh cilantro and lime wedges for serving FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 5 days. Curry freezes well for up to 3 months (freeze without rice).
- Batching: Double the curry and freeze half — it actually tastes better after the flavors meld.
- Reheat: Microwave for 2-2.5 minutes, stirring halfway. Add a splash of water or coconut milk if curry has thickened.
EXECUTION STEPS
01
HIGH HEAT SEAR
Heat olive oil in a large pot over medium heat. Sauté onion for 4-5 minutes until translucent.
02
HIGH HEAT SEAR
Add garlic and ginger. Cook 1 minute until fragrant.
03
VEGGIE STEAM-SAUTÉ
Add curry powder, turmeric, cumin, and cayenne. Stir for 30 seconds to toast the spices.
04
THE MACRO PREP
Pour in diced tomatoes and coconut milk. Stir well.
05
STEP 5
Add chickpeas and bring to a simmer. Cook for 15 minutes, stirring occasionally, until sauce thickens.
06
STEP 6
Stir in spinach and cook 2 minutes until wilted. Season with salt.
07
STEP 7
Divide basmati rice and curry into 5 containers. Garnish with cilantro.