Ready in 40 minutes and packed full of fiber and plant-based protein, these chickpea curry meal prep bowls are a great make-ahead meal. Whip them up on the weekend and enjoy healthy vegetarian meals for days to come.
After a busy weekend, meal prep might be the last thing on your mind, and I totally get it. Fortunately, prepping for the week doesn’t need to be complicated or time-consuming, and these easy chickpea curry meal prep bowls are a great example of that.
By using a few pantry staples and some simple canned goods, you can easily create a healthy and flavorful meal in a matter of minutes that you can enjoy for lunch, dinner, or freeze for days and weeks to come.
Why You’ll Love Them
- High in Fiber – The combination of chickpeas and sweet potatoes gives this curry 10 grams of fiber per serving.
- Vegetarian – This vegan curry is loaded with vegetables and vegetarian protein.
- Quick and Easy – Ready in 40 minutes, these bowls are a great last-minute meal prep idea.
- Keep Well – These bowls keep well in the fridge and freezer, making them a great meal prep idea.
Ingredients + Substitutions
- Chickpeas – To add some plant protein and fiber. This recipe calls for canned chickpeas, but you can use dried chickpeas if preferred. See the notes section of the recipe card for details.
- Sweet Potatoes – To add complex carbohydrates and more fiber. If you don’t have sweet potatoes, you can use butternut squash instead. See the notes section of the recipe card for details.
- Coconut Milk – To add some healthy fats and make the curry sauce. I used full-fat coconut milk, but you can use light coconut milk if preferred.
- Tomatoes – To add some color, texture, and micronutrients. The recipe calls for diced tomatoes, but crushed tomatoes or fresh tomatoes will work just as well. See the notes section of the recipe card for details.
- Broth – To thin and add some flavor to the curry sauce. The recipe calls for vegetable broth, but you can use chicken broth if preferred.
- Onion and Garlic – To add some flavor. The recipe calls for onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
- Bell Pepper – To add some veggies and micronutrients. I used a red bell pepper, but any color will work.
- Curry Powder – To flavor the curry. You can use any style and spice level of curry powder you like. If you can’t find curry powder, garam masala will also work. See the notes section of the recipe card for details.
- Crushed Red Pepper Flakes – To add some heat, although optional.
- Spinach – To add some fiber and micronutrients. The recipe calls for fresh spinach, but you can use frozen spinach if needed. See the notes section of the recipe card for details.
- Rice – To add some complex carbohydrates and make the meal more filling. The recipe calls for white rice, but you can use brown rice if preferred. See the notes section of the recipe card for details.
- Fresh Spinach – To add some greens. The recipe calls for fresh spinach, but frozen spinach will also work. See the notes section of the recipe card for details.
- Salt – To season.
- Cilantro – To serve, although optional. Other fresh herbs, such as parsley and mint, would also work well.
Dietary Adaptions
To Make them Gluten-Free: Use certified gluten-free vegetable broth.
To Make them Dairy-Free: No adaptations are needed; this recipe is dairy-free.
Red’s Nutrition Tip
Chickpeas are a highly underrated and versatile ingredient. Not only can they be used in a wide variety of dishes, from curries to salads to soups and dip, and are relatively inexpensive, but they are one of the highest fiber foods and the best source of plant-based protein.
Serving Suggestions
This chickpea curry is a balanced meal complete with a source of protein, carbohydrates, fiber, and fats. It can be enjoyed as it is or adapted to suit your personal calorie or macro needs, for example:
- To make it higher in protein, add a 1/2 block of cubed tofu to the curry.
- To make it lower in fat, use light coconut milk.
- To make it higher in fiber, add some broccoli, green peas, or green beans to the curry.
- To make it higher in carbohydrates, serve it with a size of naan bread.
Storage + Reheating
To Refrigerate: Once cooked, allow the chickpea curry bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days.
To Freeze: Once the bowls have cooled completely, cover them with a lid and store them in the freezer for up to 3 months.
To Reheat: You can reheat chickpea curry meal prep bowls in the microwave for 2-3 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to thaw overnight in the fridge before reheating.
More Chickpea Curry Recipes:
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Chickpea Curry Meal Prep Bowls
These chickpea curry meal prep bowls turn pantry staples into a high-fiber and high-protein vegetarian meal in under 40 minutes.
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Prep Time: 10 minutes -
Cook Time: 30 minutes
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Total Time: 40 minutes
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Yield: 6 bowls 1x
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Method: Stovetop
Prep Time:
Yield:
Method:Ingredients
Chickpea Curry:
- 2 tablespoons olive oil
- 1 onion, diced
- 1 red bell pepper, diced
- 2 cloves garlic, minced
- 2 tablespoons curry powder
- 1/4 teaspoon red pepper flakes
- 1/2 teaspoon salt
- 1 (14-ounce) can diced tomatoes
- 1 (14-ounce) can coconut milk
- 1/2 cup vegetable broth, or water
- 2 small sweet potatoes, peeled and diced
- 2 (14-ounce) cans chickpeas, drained and rinsed
- 1 cup fresh spinach, roughly chopped
Bowls:
- 1 1/2 cups basmati rice, raw
- 1/4 cup cilantro, roughly chopped
Instructions
- In a small pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
- In a large pan or cast-iron skillet on medium heat, warm the olive oil, then add the onion, and cook for 3-4 minutes until slightly tender.
- Add the diced bell pepper, stir to combine with the onion, and cook for an additional 1-2 minutes. Then add the minced garlic, curry powder, red pepper flakes, and salt, and cook for an additional minute until fragrant.
- Add the diced tomatoes, coconut milk, and broth, and stir to combine with the onion mixture, then add the diced sweet potatoes and chickpeas, and stir again until everything is well incorporated.
- Turn up the heat to high and bring the mixture to a boil, then reduce to a simmer, cover, and cook for 15-20 minutes until the sweet potatoes are tender and can easily be pierced with a fork.
- Once the sweet potatoes are tender, turn off the heat, add chopped spinach, stir to combine with the curry mixture, and cook for an additional 1 to 2 minutes until it has wilted. Taste and adjust seasoning with additional salt and pepper as needed.
- Once all of the components are ready, prepare the meal prep bowls. Divide the cooked rice and chickpea curry evenly across 4 airtight containers and top them with a sprinkle of chopped cilantro.
- The bowls can be served immediately, stored in the refrigerator for up to 4 days, or in the freezer for up to 3 months.
Notes
To Use Brown Rice: Swap the basmati rice for 1 1/2 cups of brown rice and increase the cooking time to 40 minutes or as per package directions.
To Use Dried Chickpeas: Add 1 1/2 cups of dry chickpeas to a large bowl, cover with room temperature water, and soak overnight or for at least 8 hours. Once soaked, bring a large pot of salted water to a boil, add the soaked chickpeas, and cook them for 40 minutes to 1 hour until tender. Once cooked, strain and rinse the chickpeas and add them to the curry as per step #4.
To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder, skip step #2, and add it in step #3.
To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder and add it in step #3.
To Use Garam Masala: Swap the curry powder for 2 tablespoons of garam masala in step #3.
To Use Fresh Tomatoes: Swap the can of diced tomatoes for 3 large tomatoes. Core and dice them into small pieces and add them in step #4.
To Use Frozen Spinach: Swap the fresh spinach for 1 ounce of frozen spinach, thawed and pressed to remove all excess water, and add it in step #6.
Nutrition
- Serving Size: 1 bowl
- Calories: 533 calories
- Sugar: 6 grams
- Carbohydrates: 74 grams
- Fiber: 10 grams
- Protein: 13 grams
I really like your recipes and I really like you tips and alternatives that can be used. So healthy!
Cheryl
I’m so happy you like them Cheryl! Lots more recipes to come. 🙂
Chick pea curry was so delicious. At the end I added a finely chopped up apple which upped the flavour!
Great recipe.
I was looking for some meal prep bowls that were vegan/vegetarian and came upon this recipe. So glad I gave it a try! I will now add it to my meal prep options. Made a few changes using garden produce: fresh tomatoes for canned and chard for spinach plus threw a handful of cashews on top. Yummy.
Love the swaps and additions, thanks for sharing!