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The Prediabetes Nutritionist

Caribbean Coconut Chickpea Curry with Squash and Spinach

This hearty Caribbean coconut chickpea curry with squash and spinach is a vegan, blood sugar-friendly recipe. You can enjoy it on its own or with a moderate portion of basmati rice for lunch or dinner. 

You may have heard this already, but if you haven’t or need a reminder, here goes – you don’t need to give up carbohydrates to maintain blood sugar balance with prediabetes or type 2 diabetes. Focus on choosing quality carbohydrates and eating the appropriate portions to suit your dietary needs. 

Carbohydrates are full of many nutrients, including magnesium, zinc, folate, and potassium, that benefit people with prediabetes. While some people thrive on low or zero carbohydrate diets, many find them unpleasant and unsustainable and wind up with worse blood sugar control. 

So again, if you thrive on carbohydrates and prefer to keep them in your diet, focus on quality and quantity.

Let’s explore the nutritional benefits of 

Caribbean Coconut Chickpea Curry with Squash and Spinach

This curry has an estimated glycaemic index (GI) of 42, making it low GI. And with an estimated glycaemic load (GL) of 14, it is considered a medium GL recipe. 

Both numbers mean that when eaten in the recommended portions, the carbohydrates in this recipe will only cause small or moderate blood sugar rises, which is essential for blood sugar control in prediabetes.

Besides its GI, this recipe has many other nutritional benefits. It is rich in:

  • Vitamin A, providing 941 mcg per serving or 118% of the daily recommended nutrient intake (RNI)
  • Potassium, providing 1390 mg per serving or 70% of the daily RNI
  • Magnesium, providing 216 mg per serving or 37% of the daily RNI
  • Folates, providing 176 mcg per serving or 88% of the daily RNI
  • Iron, providing 6.5mg per serving or 46% of the daily RNI for women. 

How to Cook

Serves 2     Prep time: 10 minutes         Cook time: 25 minutes

Ingredients

400g tin chickpeas, rinsed and drained

200g butternut squash, peeled and diced

1 large shallot, finely chopped

1 large garlic clove, finely chopped

250g cherry tomatoes, finely chopped

125g spinach

1 red chilli, finely chopped

1 teaspoon ground ginger

1 tablespoon olive oil

1 tablespoon Caribbean curry powder

1 tablespoon vegetable stock granules

2 tablespoons coconut milk powder

180g cooked basmati rice, to serve

Method

Heat one tablespoon olive oil in a non-stick pan over medium heat. Fry shallots for one minute without burning, then add garlic and curry powder. Fry for 30 seconds, then butternut squash, chilli, and ginger. 

Continue to fry, stirring frequently for around 5 minutes, then add chickpeas, coconut milk powder and vegetable stock granules with 200ml of warm water. 

Bring to the boil, then turn the heat down to a simmer and cook until the butternut squash is tender, and the curry thickens. Turn the heat down to a simmer, stir in spinach, and mix the curry continuously until the spinach wilts. Season with salt and black pepper if necessary. 

Take the pan off the heat and serve the curry over steamed basmati rice. Garnish with chilli flakes if desired. Enjoy!

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Caribbean Coconut Chickpea Curry with Squash and Spinach

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: Serves 2
  • Category: Lunch/Dinner

Description

This hearty Caribbean coconut chickpea curry has a low glycaemic index, it is rich in fibre, proteins and many essential nutrients including magnesium, iron and folates.


Ingredients

Scale
  • 400g tin chickpeas, rinsed and drained
  • 200g butternut squash, peeled and diced
  • 1 large shallot, finely chopped
  • 1 large garlic clove, finely chopped
  • 250g cherry tomatoes, finely chopped
  • 125g spinach
  • 1 red chilli, finely chopped
  • 1 teaspoon ground ginger
  • 1 tablespoon olive oil
  • 1 tablespoon Caribbean curry powder
  • 1 tablespoon vegetable stock granules
  • 2 tablespoons coconut milk powder
  • 180g cooked basmati rice, to serve

Instructions

Heat one tablespoon olive oil in a non-stick pan over medium heat. Fry shallots for one minute without burning, then add garlic and curry powder. Fry for 30 seconds, then butternut squash, chilli, and ginger.

Continue to fry, stirring frequently for around 5 minutes, then add chickpeas, coconut milk powder and vegetable stock granules with 200ml of warm water.

Bring to the boil, then turn the heat down to a simmer and cook until the butternut squash is tender, and the curry thickens. Turn the heat down to a simmer, stir in spinach, and mix the curry continuously until the spinach wilts. Season with salt and black pepper if necessary.

Take the pan off the heat and serve the curry over steamed basmati rice. Garnish with chilli flakes if desired. Enjoy!



Nutrition

  • Serving Size: Serves 2
  • Calories: 370kcal
  • Sugar: 11.8g
  • Sodium: 634mg
  • Fat: 18.7g
  • Saturated Fat: 8.2g
  • Unsaturated Fat: 8.1g
  • Trans Fat: 0g
  • Carbohydrates: 35.4g
  • Fiber: 11.1g
  • Protein: 15.1g
  • Cholesterol: 0g

Keywords: Coconut, Chickpea, Butternut Squash, Caribbean

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