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Chickpea, Spinach and Egg Curry⏱ 30 min total
Recipes

Chickpea, Spinach and Egg Curry

Per 1 serving · 877 g · 15 ingredients

Calories
447
22%
of a 2,000 cal day
  • Protein
    23g
    19% of calories
  • Carbs
    34g
    29% of calories
  • Fat
    27g
    52% of calories
Portion

At a glance

One serving of Chickpea, Spinach and Egg Curry (877 g) has 447 calories, with 23 g of protein, 34 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (46% DV), dietary fiber (54% DV) and Vitamin A (66% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 35%, 28% and 124% of the daily value.

Per 100 g
51cal
very low energy density
Protein per 100 cal
5.1g
Net carbs
18g
carbs minus fiber
Fiber
15g
11 g sugar

High in

20%+ of the daily value

  • Protein46%
  • Dietary fiber54%
  • Vitamin A66%
  • Vitamin C172%
  • Vitamin E54%
  • Vitamin K332%

Good source of

10–19% of the daily value

  • Vitamin D13%

Watch

20%+ of the daily value

  • Sodium35%
  • Saturated fat28%
  • Cholesterol124%

Ingredients

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

Directions

Prep 10 minCook 20 min
  1. 1

    Bring a small saucepan of water to a boil. Cook the eggs for 6-8 minutes to your preferred doneness. Once cool, peel, halve, and set aside.

  2. 2

    In a wide frying pan, heat the olive oil over low heat. Add cumin, mustard seeds, curry powder, garlic, and ginger, and stir-fry for 1 minute.

  3. 3

    Add the tomatoes, chickpeas, lemon juice, and boiling water to the pan. Season with salt and pepper. Cook over high heat for 6-8 minutes, stirring often, until the mixture is reduced and thickened. Add the spinach and cook until wilted.

  4. 4

    Divide the curry between two shallow bowls. Top each with two egg halves, sprinkle with curry powder, and garnish with cilantro. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (877 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A590 μg
66%
Vitamin C155 mg
172%
Vitamin D2 μg
13%
Vitamin E8 mg
54%
Vitamin K398 μg
332%
Thiamine2 mg
131%
Riboflavin (B2)1 mg
61%
Niacin4 mg
22%
Vitamin B61 mg
88%
Folate (B9)250 μg
63%
Vitamin B121 μg
37%
Pantothenic acid2 mg
44%
Choline359 mg
65%

Minerals

NutrientAmount% Daily Value
Calcium310 mg
31%
Iron10 mg
121%
Potassium1,497 mg
32%
Magnesium161 mg
38%
Phosphorus407 mg
58%
Zinc3 mg
29%
Copper1 mg
58%
Manganese3 mg
130%
Selenium43 μg
77%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene26 μg—
Arginine1 g—
Aspartic acid3 g—
Beta carotene5,157 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride16 μg—
Fructose5 g—
Galactose0.1 g—
Glucose5 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene6,089 μg—
Lysine1 g—
Maltose0 g—
Methionine0.4 g—
Monounsaturated fats15 g—
Phenylalanine1 g—
Polyunsaturated fats5 g—
Proline1 g—
Retinol160 μg—
Serine1 g—
Starch0 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 62 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 447 calories

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

  • 85min
    Walking (3.5 mph)
  • 54min
    Cycling (moderate)
  • 37min
    Running (6 mph)
  • 63min
    Swimming laps

Common questions

How many calories are in Chickpea, Spinach and Egg Curry?

One serving of Chickpea, Spinach and Egg Curry (1 serving) has 447 calories, which works out to 51 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Chickpea, Spinach and Egg Curry high in protein?

It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 19% 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, Spinach and Egg Curry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 29% 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, Spinach and Egg Curry?

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

How much sugar is in Chickpea, Spinach and Egg Curry?

11 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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