Chickpea Curry with Kale (gut-friendly)

This chickpea curry is a gut-healthy, low FODMAP recipe, and tastes so good! Did you know that chickpeas are high in dietary fibre? Studies have found that eating chickpeas can help make bowel movements easier and more regular. They're also a good source of protein, carbohydrates, manganese, folate, iron and phosphorus. Plus this dish includes the wholesome nutritional goodness of kale, tomatoes, ginger, greens of leeks (dark green top part of leek - these are low FODMAP), tahini and brown rice.

Serves 3-4 | Prep time: 15 mins | Cooking time: 25 mins


  • 1 tsp olive oil
  • 1/2 tsp fresh or dried chilli (use more or less depending on how spicy you’d like it)
  • thumb-sized piece ginger
  • 1 Tbsp curry powder
  • 4 medium tomatoes, diced (about 500g/18oz)
  • 1 Tbsp tomato purée
  • 50g/1.8oz greens of leeks
  • 1/3 cup low sodium veg broth
  • 1 Tbsp tamari sauce
  • 1/2 tsp coriander powder
  • 1 tsp garam masala
  • 1  x 425g/15oz can chickpeas, drained & rinse
  • 50g/1.8oz (2 Tbsp) tahini
  • 100g/3.5oz kale (de-stemmed), chopped
  • Handful fresh flat parsley and mint, plus extra to garnish
  • Lemon juice, 1/2 Lemon
  • To serve: cooked brown rice


  1. Prepare all the veggies. Grate or finely chop the ginger and chilli (if using fresh). Dice the tomatoes. Chop the leek greens into small pieces. Drain and rinse the canned chickpeas. Roughly chop the kale and finely chop the fresh parsley and mint.
  2. In a large saucepan on high heat add the oil and fry the ginger and chilli. (If oil free, water-fry the ginger and chilli). Add the curry powder and stir quickly for a few seconds then add the leek greens. Stir for about 30 seconds then add the diced tomatoes, tomato purée and vegetable broth. Mix well. Bring to a boil.
  3. Lower heat and cook on a low simmer for about 10-15 minutes. Stir occasionally. (Start cooking the rice while curry base is simmering)
  4. Add the tamari sauce, garam masala and coriander powder to the curry base. Stir, then mix in the chickpeas and kale. Simmer for about 5 minutes until reduced down.
  5. Taste the curry and add more tamari if desired.
  6. Stir in the tahini, then add the fresh herbs, squeeze the juice of half a lemon into the curry, mix and turn off heat.
  7. Serve with rice and garnish with extra herbs.

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LunchDinnerIndianGluten Free

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