Allergy-Friendly Chickpea Curry

Allergy-Friendly Chickpea Curry

Published May 22, 2014 | Written by

Published by: Healthline Exclusive

Servings: 4
Total Time: 45 min

Prep Time: 15 min | Cook Time: 30 min


This flavorful curry comes together quickly with little work, providing a nutritious and allergy-friendly alternative to take-out. It’s free of gluten and the most common allergens, including peanut, tree nut, milk, egg, wheat, soy, and seafood. Serve it with steamed brown rice and a crisp green salad on the side.

Nutrition Facts
Serving size: about 1 cup
Calories per serving: 232
% Daily Value*
Total Fat 5.5g 8%
Saturated Fat 0.5g 3%
Cholesterol 0mg 0%
Sodium 514mg 21%
Total Carbohydrate 40.0g 13%
Dietary Fiber 10.4g 42%
Sugars 3.1g
Protein 9.7g 13%
Percent Daily Values are based on a 2,000 calorie diet.


  • 1 Tbsp. vegetable oil
  • 1 medium yellow onion, peeled and chopped
  • 2 garlic cloves, peeled and minced
  • 1-inch piece fresh ginger, finely chopped
  • 1 (3-inch) cinnamon stick (or ½ tsp. ground cinnamon)
  • 1 ½ tsp. ground cumin
  • 1 ½ tsp. ground coriander
  • ½ tsp. chile flakes
  • 1 19-ounce can chickpeas, drained and rinsed
  • 1 28-ounce can chopped tomatoes
  • 1 medium head cauliflower, washed, trimmed, and cut into florets
  • 1 lemon, cut into wedges

Step by Step:

  1. Heat a large pot over medium-high heat. Add the vegetable oil. When the oil is hot, add the onion and sauté until tender and golden (about five minutes), stirring occasionally. Add the garlic, ginger, cinnamon, cumin, coriander, and chile flakes and sauté until fragrant (about 30 seconds), stirring frequently to prevent burning.
  2. Add the chickpeas and tomatoes. Bring to a boil. Reduce the heat to low, cover the pot, and simmer for 15 minutes.
  3. Add the cauliflower. Bring to a boil. Reduce the heat to low, cover the pot, and simmer for five minutes or until the cauliflower is tender.
  4. Serve with lemon wedges on the side.