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Chickpea and Spinach Mango Curry⏱ 35 min total
Recipes

Chickpea and Spinach Mango Curry

Per 1 serving · 522 g · 14 ingredients

Calories
423
21%
of a 2,000 cal day
  • Protein
    14g
    12% of calories
  • Carbs
    58g
    52% of calories
  • Fat
    18g
    36% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Chickpea and Spinach Mango Curry (522 g) has 423 calories, with 14 g of protein, 58 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (27% DV), dietary fiber (49% DV) and Vitamin A (34% DV). Keep an eye on sodium and saturated fat, which provide 114% and 34% of the daily value.

Per 100 g
81cal
low energy density
Protein per 100 cal
3.2g
Net carbs
44g
carbs minus fiber
Fiber
14g
22 g sugar

High in

20%+ of the daily value

  • Protein27%
  • Dietary fiber49%
  • Vitamin A34%
  • Vitamin C155%
  • Vitamin E25%
  • Vitamin K138%

Good source of

10–19% of the daily value

  • Thiamine13%
  • Riboflavin (B2)16%
  • Niacin15%
  • Choline16%
  • Calcium17%
  • Selenium11%

Watch

20%+ of the daily value

  • Sodium114%
  • Saturated fat34%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 20 min
  1. 1

    Finely chop the onion, garlic, and ginger. Roughly chop the bell pepper. Peel and puree the mango, removing the pit.

  2. 2

    Heat a large frying pan over high heat and add the olive oil. Sauté the onion, garlic, and ginger for 5 minutes or until fragrant.

  3. 3

    Reduce the heat to medium and add the cumin, coriander, turmeric, and garam masala. Sauté for another 5 minutes until fragrant.

  4. 4

    Add the chopped red bell pepper and sauté for 5 minutes until seared.

  5. 5

    Mix in the chickpeas and mango puree. Add water to achieve desired thickness and cook until the bell pepper is softened and chickpeas are heated through.

  6. 6

    Stir in the spinach, coconut milk, and salt. Cook for an additional 3 minutes, then remove from heat and serve.

Vitamins & minerals

Amounts for 1 serving (522 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A306 μg
34%
Vitamin C139 mg
155%
Vitamin D0 μg
0%
Vitamin E4 mg
25%
Vitamin K166 μg
138%
Thiamine0.2 mg
13%
Riboflavin (B2)0.2 mg
16%
Niacin2 mg
15%
Vitamin B61 mg
100%
Folate (B9)201 μg
50%
Vitamin B120 μg
0%
Pantothenic acid1 mg
23%
Choline87 mg
16%

Minerals

NutrientAmount% Daily Value
Calcium174 mg
17%
Iron8 mg
95%
Potassium1,045 mg
22%
Magnesium131 mg
31%
Phosphorus264 mg
38%
Zinc2 mg
20%
Copper1 mg
58%
Manganese3 mg
109%
Selenium6 μg
11%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene23 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene3,506 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose8 g—
Galactose0.1 g—
Glucose5 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.5 g—
Lactose0 g—
Leucine1 g—
Lycopene4 μg—
Lysine1 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats7 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline0.5 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose9 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 423 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 80min
    Walking (3.5 mph)
  • 51min
    Cycling (moderate)
  • 35min
    Running (6 mph)
  • 59min
    Swimming laps

Common questions

How many calories are in Chickpea and Spinach Mango Curry?

One serving of Chickpea and Spinach Mango Curry (1 serving) has 423 calories, which works out to 81 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Chickpea and Spinach Mango Curry high in protein?

It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Chickpea and Spinach Mango Curry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chickpea and Spinach Mango Curry?

2619 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chickpea and Spinach Mango Curry?

22 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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