Chickpea & Sweet Potato Curry
A coconut milk chickpea and sweet potato curry — folate, iron and fibre from chickpeas, beta-carotene from sweet potato, for fertility nutrition.
- Folate-rich
- High fibre
- Vegan
Why you'll love this
Tender sweet potato and chickpeas simmered in a spiced tomato gravy and finished with coconut milk, this curry is mellow, a little sweet and lovely with rice or roti.
Good for: Dinner · Lunch · Batch cooking · Vegan · Trying to conceive
Total Time
30 min
Serves
3 people
Calories
320 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre11 g
- Folate180 mcg
- Iron3.8 mg
- Vitamin C18 mg
Why it can be useful when trying to conceive
A hearty chickpea curry is an easy weekday dinner while trying to conceive, and it scales up for the whole family. Chickpeas give plenty of folate and fibre, food folate that sits alongside, not instead of, your daily folic acid tablet, and sweet potato adds vitamin A in its plant form.
Folate
Two cups of chickpeas make this curry rich in folate, which the body uses to make new cells, and it reheats well for next-day lunch.
From: chickpeas
Iron
Chickpeas and tomato puree bring plant iron for making haemoglobin, and the vitamin C in the tomato helps your body absorb it in the same bite.
From: chickpeas, tomato puree
Fibre
Chickpeas and sweet potato make this a very high-fibre curry, filling and good for regular digestion when paired with plenty of water.
From: chickpeas, sweet potato
Vitamin A
Orange sweet potato cubes bring beta-carotene for eyesight and the immune system, without the limits that apply to liver or retinol supplements.
From: sweet potato
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Boiled chickpeas – 2 cups
- Sweet potato, cubed – 1.5 cups
- Onion, chopped – 1
- Tomato puree – 1 cup
- Ginger-garlic paste – 1 tbsp
- Turmeric powder – 1/2 tsp
- Cumin powder – 1 tsp
- Coriander powder – 1 tsp
- Coconut milk – 1/2 cup
- Oil – 2 tbsp
- Salt – to taste
Easy substitutions
Coconut milk → Half the coconut milk topped up with water
A lighter, less rich gravy that still keeps the mellow coconut flavour.
Sweet potato → Pumpkin (kaddu)
Easier to find in some markets and also a plant source of beta-carotene.
How to make it
- 1
Heat oil, sauté onion until golden, then add ginger-garlic paste.
- 2
Add tomato puree and spices; cook until oil separates.
- 3
Add sweet potato cubes and chickpeas with 1 cup water; simmer covered for 12-15 minutes until sweet potato is tender.
- 4
Stir in coconut milk and simmer 5 more minutes.
- 5
Serve with rice or roti.
Pregnancy-friendly tips
- Canned chickpeas work well here; rinse them and add them straight to the gravy.
- Serve with brown rice or roti rather than a large pile of white rice for a more filling, balanced plate.
- Keep tea and coffee for between meals rather than with this curry, so you absorb more of its plant iron.
Frequently asked questions
Can I freeze chickpea curry?
Yes. Cool it quickly, freeze in portions and reheat until it bubbles. The sweet potato softens a little after freezing but still tastes good.
Is this curry suitable if I am vegan?
Yes. It uses oil and coconut milk, with no dairy, ghee or honey, and the chickpeas give it protein as well as folate and iron.
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