⏱ 45 min totalChickpea & Kale Curry
Per 1 serving · 221 g · 13 ingredients
of a 2,000 cal day
- Protein7.3g11% of calories
- Carbs20g30% of calories
- Fat17g59% of calories
- ✓ Cholesterol free
At a glance
One serving of Chickpea & Kale Curry (221 g) has 251 calories, with 7.3 g of protein, 20 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (59% of calories). It is high in dietary fiber (20% DV), Vitamin C (35% DV) and Vitamin K (136% DV). Keep an eye on saturated fat, which provides 42% of the daily value.
High in
20%+ of the daily value
- Dietary fiber20%
- Vitamin C35%
- Vitamin K136%
- Vitamin B641%
- Iron38%
- Phosphorus21%
Good source of
10–19% of the daily value
- Vitamin A15%
- Vitamin E12%
- Folate (B9)16%
- Magnesium14%
- Zinc10%
Watch
20%+ of the daily value
- Saturated fat42%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
³⁄₁₆ cup, chopped Onion- 🥄⅓ dash Salt
⅔ cloves, minced Garlic
½ tbsp Ginger root
⅓ tsp Curry powder
³⁄₁₆ tbsp Cayenne pepper
⅓ cup Chickpeas
³⁄₁₆ cup Chicken stock
³⁄₁₆ cup Coconut milk
⅓ cup, chopped Kale
³⁄₁₆ dash Black pepper
³⁄₁₆ tsp Lemon juice
Directions
- 1
Heat olive oil in a Dutch oven over medium heat. Add onion and a pinch of salt; cook for 7 minutes until softened. Stir in garlic, ginger, and spices; cook for 2 more minutes.
- 2
Add chickpeas, chicken stock, and coconut milk; bring to a boil.
- 3
Reduce heat to a simmer and cook for 10 minutes to meld flavors.
- 4
Add kale and another pinch of salt; simmer for 10 more minutes.
- 5
Season with salt and pepper to taste. Finish with lemon juice before serving.
Vitamins & minerals
Amounts for 1 serving (221 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 131 μg | 15% |
| Vitamin C | 31 mg | 35% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 163 μg | 136% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 66 μg | 16% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 85 mg | 8% |
| Iron | 3 mg | 38% |
| Potassium | 436 mg | 9% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 148 mg | 21% |
| Zinc | 1 mg | 10% |
| Copper | 1 mg | 64% |
| Manganese | 1 mg | 56% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,524 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.2 g | — |
| Retinol | 0.4 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 251 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 48minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in Chickpea & Kale Curry?
One serving of Chickpea & Kale Curry (1 serving) has 251 calories, which works out to 114 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Chickpea & Kale Curry high in protein?
Not especially. It has 7.3 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chickpea & Kale Curry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 30% 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 & Kale Curry?
347 mg per serving.
How much sugar is in Chickpea & Kale Curry?
2.5 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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