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Coconut Curry Chickpea Stew Healthy and Flavorful Dish

by on March 12, 2025

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Discover a dish that’s both healthy and packed with flavor: Coconut Curry Chickpea Stew. This warm and cozy stew combines fresh ingredients with pantry staples to create a satisfying meal. Whether you’re a cooking pro or a busy beginner, I’ll guide you through each step to make this dish a household favorite. Grab your apron and let’s dive into a world of rich flavors and easy cooking!

- 2 tablespoons coconut oil - 1 medium onion, diced - 3 cloves garlic, minced - 1-inch piece of ginger, grated - 1 red bell pepper, chopped - 1 cup fresh spinach, chopped - Fresh cilantro leaves, for garnish - 2 tablespoons red curry paste - 1 can (14 oz) coconut milk - 1 cup vegetable broth - 2 cans (15 oz each) chickpeas, drained and rinsed - 1 tablespoon soy sauce - 1 tablespoon freshly squeezed lime juice - Salt and pepper to taste - Jasmine rice - Additional garnishes Using fresh ingredients makes this dish vibrant and tasty. Coconut oil gives a rich flavor. Onions, garlic, and ginger create a savory base. Red bell pepper adds a sweet crunch. Fresh spinach brings color and nutrition. Cilantro brightens the dish with its fresh taste. Don’t forget your pantry staples. Red curry paste gives the stew its warm kick. Coconut milk adds creaminess, while vegetable broth helps create a rich base. Chickpeas pack protein and fiber. Soy sauce enhances the flavor, and lime juice adds brightness. Season with salt and pepper to balance the flavors. For serving, jasmine rice pairs nicely. It soaks up the stew’s flavors perfectly. Add extra garnishes to make it look beautiful. Fresh cilantro or a lime wedge can elevate the dish. Enjoy this healthy and flavorful meal! {{ingredient_image_2}} Start by gathering your ingredients. Dice the onion, mince the garlic, and grate the ginger. Chop the red bell pepper and spinach. This prep work is called mise en place. It helps you stay organized and makes cooking smooth and easy. In a large pot, heat 2 tablespoons of coconut oil over medium heat. Wait until the oil melts and shimmers. Then, add the diced onion. Sauté the onion for about 5 minutes. Stir often until they turn soft and clear. Next, mix in 3 cloves of minced garlic and 1-inch grated ginger. Cook this for 2 more minutes. The aroma will fill your kitchen! Now, it’s time to add flavor. Stir in 2 tablespoons of red curry paste. Sauté it for 1 minute. This helps the spices bloom. Next, pour in 1 can of coconut milk and 1 cup of vegetable broth. Stir until everything is mixed well. Add 2 cans of drained chickpeas and the chopped red bell pepper. Increase the heat a bit to bring the stew to a gentle simmer. Let it cook for 15 minutes. This allows all the flavors to blend together. Finish the stew by adding 1 cup of chopped spinach, 1 tablespoon of soy sauce, and 1 tablespoon of freshly squeezed lime juice. Cook for 5 more minutes. The spinach will wilt and brighten the stew. Remember to season with salt and pepper to your taste. Serve over warm jasmine rice and enjoy! Adjust your seasoning with salt and pepper. Start with a small pinch. Taste the stew as you go. If it lacks depth, try adding more salt. For a richer flavor, enhance your spices. You can add extra red curry paste or a touch of cumin. This will make the dish pop. For the ideal stew thickness, keep an eye on the simmer. If you want it thicker, let it cook longer. If it’s too thick, add a bit more vegetable broth. Stir gently to keep it smooth. Simmering properly is key. This allows the flavors to blend well. Aim for a gentle simmer, not a rolling boil. For a beautiful display, serve the stew in shallow bowls. Spoon colorful bell peppers on top. Add bright spinach for contrast. A lime wedge on the side adds both color and flavor. Fresh cilantro leaves on top give a nice touch. This makes your dish look as good as it tastes. Pro Tips Use Fresh Ingredients: Fresh garlic, ginger, and spinach will enhance the flavor and nutritional value of your stew. Adjust Spice Levels: If you prefer a milder curry, start with less red curry paste and add more to taste as it cooks. Add a Crunch: Consider topping your stew with toasted coconut flakes or chopped nuts for added texture. Store Leftovers Properly: Allow the stew to cool completely before storing it in an airtight container for up to 4 days in the fridge. {{image_4}} You can easily make this stew vegan-friendly. The recipe is already plant-based, thanks to chickpeas and coconut milk. If you want to swap the soy sauce, try using tamari or coconut aminos for a gluten-free option. These alternatives work well and keep the flavor intact, plus they add a nice umami punch. Feel free to get creative with the veggies. Carrots and zucchini are great additions. They add color and texture to the stew. You can also toss in sweet potatoes or green beans for a twist. If you want more protein, consider adding lentils or tofu. Both options will enhance the nutrition without losing the stew's heartiness. To change the heat level, you can add more curry paste for spice. For a milder taste, reduce the amount of curry paste used. If you love experimenting, try different types of curry paste. Yellow curry paste offers a milder flavor, while green curry paste brings more heat and freshness. Adjusting spices is key to making the stew your own! To store leftovers, place them in an airtight container. Make sure to cool it down first. You can keep it in the fridge for up to five days. This helps maintain the stew's flavor and texture. To freeze the stew, let it cool completely. Pour it into freezer-safe bags or containers. Squeeze out any air to prevent freezer burn. You can freeze it for up to three months. When ready to eat, thaw it overnight in the fridge. Reheat it on the stove over low heat until hot. Stir occasionally to ensure even heating. For quick meals, prepare the stew in advance. Cook a large batch and divide it into portions. Store each portion in a container for easy reheating. This makes weeknight dinners fast and simple. You can pair it with fresh rice for a complete meal. How long does Coconut Curry Chickpea Stew last? Coconut Curry Chickpea Stew lasts about 3 to 5 days in the fridge. Store it in an airtight container. The flavors deepen as it sits, making leftovers delicious. Can I make this stew in a slow cooker? Yes, you can make this stew in a slow cooker. Just add the coconut oil and sauté the onion, garlic, and ginger first. Then, combine all other ingredients in the slow cooker. Cook on low for 6 to 8 hours or high for 3 to 4 hours. What can I serve with Coconut Curry Chickpea Stew? Serve this stew with warm jasmine rice for a complete meal. You can also add naan bread or a side salad for extra crunch. Fresh cilantro as a garnish adds a nice touch! Caloric content per serving Each serving of Coconut Curry Chickpea Stew has roughly 350 calories. This may vary based on added ingredients. Key nutrition facts (protein, fiber, etc.) - Protein: 14 grams - Fiber: 10 grams - Healthy fats: 16 grams This dish is packed with plant-based protein and fiber, making it filling and nutritious. Can I use dried chickpeas instead of canned? Yes, you can use dried chickpeas. Soak them overnight and then cook them until tender. Add them to the stew and increase cooking time to allow flavors to blend. Should I peel the vegetables before cooking? No, you do not need to peel the vegetables. Peeling can remove nutrients and flavor. Just wash them well before chopping. This blog post covered the key ingredients and steps to make a Coconut Curry Chickpea Stew. We explored fresh ingredients like coconut oil and spinach, and pantry staples like red curry paste and coconut milk. I shared tips to perfect flavor and consistency, plus adjustments for various diets. To enjoy this dish, serve it with jasmine rice and garnishes. In conclusion, this stew is easy to make and customize. Enjoy experimenting with flavors and ingredients. You’ll create a dish that’s healthy and satisfying!

Why I Love This Recipe

  1. Flavorful Harmony: This stew beautifully balances the creaminess of coconut milk with the spicy notes of red curry paste, creating a rich and satisfying dish.
  2. Nutritious Ingredients: Packed with chickpeas, spinach, and bell peppers, this recipe is not only delicious but also loaded with protein, vitamins, and minerals.
  3. Quick and Easy: With a total preparation time of just 30 minutes, this stew is perfect for busy weeknights when you want a wholesome meal without the fuss.
  4. Customizable Delight: Feel free to add your favorite vegetables or adjust the spice level to suit your taste, making it a versatile dish for everyone.

Ingredients

Fresh Ingredients

– 2 tablespoons coconut oil

– 1 medium onion, diced

– 3 cloves garlic, minced

– 1-inch piece of ginger, grated

– 1 red bell pepper, chopped

– 1 cup fresh spinach, chopped

– Fresh cilantro leaves, for garnish

Pantry Staples

– 2 tablespoons red curry paste

– 1 can (14 oz) coconut milk

– 1 cup vegetable broth

– 2 cans (15 oz each) chickpeas, drained and rinsed

– 1 tablespoon soy sauce

– 1 tablespoon freshly squeezed lime juice

– Salt and pepper to taste

Serving Suggestions

– Jasmine rice

– Additional garnishes

Using fresh ingredients makes this dish vibrant and tasty. Coconut oil gives a rich flavor. Onions, garlic, and ginger create a savory base. Red bell pepper adds a sweet crunch. Fresh spinach brings color and nutrition. Cilantro brightens the dish with its fresh taste.

Don’t forget your pantry staples. Red curry paste gives the stew its warm kick. Coconut milk adds creaminess, while vegetable broth helps create a rich base. Chickpeas pack protein and fiber. Soy sauce enhances the flavor, and lime juice adds brightness. Season with salt and pepper to balance the flavors.

For serving, jasmine rice pairs nicely. It soaks up the stew’s flavors perfectly. Add extra garnishes to make it look beautiful. Fresh cilantro or a lime wedge can elevate the dish. Enjoy this healthy and flavorful meal!

Step-by-Step Instructions

Preparation Overview

Start by gathering your ingredients. Dice the onion, mince the garlic, and grate the ginger. Chop the red bell pepper and spinach. This prep work is called mise en place. It helps you stay organized and makes cooking smooth and easy.

Cooking the Base

In a large pot, heat 2 tablespoons of coconut oil over medium heat. Wait until the oil melts and shimmers. Then, add the diced onion. Sauté the onion for about 5 minutes. Stir often until they turn soft and clear. Next, mix in 3 cloves of minced garlic and 1-inch grated ginger. Cook this for 2 more minutes. The aroma will fill your kitchen!

Building the Stew

Now, it’s time to add flavor. Stir in 2 tablespoons of red curry paste. Sauté it for 1 minute. This helps the spices bloom. Next, pour in 1 can of coconut milk and 1 cup of vegetable broth. Stir until everything is mixed well. Add 2 cans of drained chickpeas and the chopped red bell pepper. Increase the heat a bit to bring the stew to a gentle simmer. Let it cook for 15 minutes. This allows all the flavors to blend together.

Finish the stew by adding 1 cup of chopped spinach, 1 tablespoon of soy sauce, and 1 tablespoon of freshly squeezed lime juice. Cook for 5 more minutes. The spinach will wilt and brighten the stew. Remember to season with salt and pepper to your taste. Serve over warm jasmine rice and enjoy!

Tips & Tricks

Perfecting Flavor

Adjust your seasoning with salt and pepper. Start with a small pinch. Taste the stew as you go. If it lacks depth, try adding more salt. For a richer flavor, enhance your spices. You can add extra red curry paste or a touch of cumin. This will make the dish pop.

Cooking Consistency

For the ideal stew thickness, keep an eye on the simmer. If you want it thicker, let it cook longer. If it’s too thick, add a bit more vegetable broth. Stir gently to keep it smooth. Simmering properly is key. This allows the flavors to blend well. Aim for a gentle simmer, not a rolling boil.

Presentation Ideas

For a beautiful display, serve the stew in shallow bowls. Spoon colorful bell peppers on top. Add bright spinach for contrast. A lime wedge on the side adds both color and flavor. Fresh cilantro leaves on top give a nice touch. This makes your dish look as good as it tastes.

Pro Tips

  1. Use Fresh Ingredients: Fresh garlic, ginger, and spinach will enhance the flavor and nutritional value of your stew.
  2. Adjust Spice Levels: If you prefer a milder curry, start with less red curry paste and add more to taste as it cooks.
  3. Add a Crunch: Consider topping your stew with toasted coconut flakes or chopped nuts for added texture.
  4. Store Leftovers Properly: Allow the stew to cool completely before storing it in an airtight container for up to 4 days in the fridge.

Variations

Dietary Adjustments

You can easily make this stew vegan-friendly. The recipe is already plant-based, thanks to chickpeas and coconut milk. If you want to swap the soy sauce, try using tamari or coconut aminos for a gluten-free option. These alternatives work well and keep the flavor intact, plus they add a nice umami punch.

Ingredient Swaps

Feel free to get creative with the veggies. Carrots and zucchini are great additions. They add color and texture to the stew. You can also toss in sweet potatoes or green beans for a twist. If you want more protein, consider adding lentils or tofu. Both options will enhance the nutrition without losing the stew’s heartiness.

Spice Adjustments

To change the heat level, you can add more curry paste for spice. For a milder taste, reduce the amount of curry paste used. If you love experimenting, try different types of curry paste. Yellow curry paste offers a milder flavor, while green curry paste brings more heat and freshness. Adjusting spices is key to making the stew your own!

Storage Info

Refrigeration Guidelines

To store leftovers, place them in an airtight container. Make sure to cool it down first. You can keep it in the fridge for up to five days. This helps maintain the stew’s flavor and texture.

Freezing Instructions

To freeze the stew, let it cool completely. Pour it into freezer-safe bags or containers. Squeeze out any air to prevent freezer burn. You can freeze it for up to three months. When ready to eat, thaw it overnight in the fridge. Reheat it on the stove over low heat until hot. Stir occasionally to ensure even heating.

Meal Prep Suggestions

For quick meals, prepare the stew in advance. Cook a large batch and divide it into portions. Store each portion in a container for easy reheating. This makes weeknight dinners fast and simple. You can pair it with fresh rice for a complete meal.

FAQs

Common Questions

How long does Coconut Curry Chickpea Stew last?

Coconut Curry Chickpea Stew lasts about 3 to 5 days in the fridge. Store it in an airtight container. The flavors deepen as it sits, making leftovers delicious.

Can I make this stew in a slow cooker?

Yes, you can make this stew in a slow cooker. Just add the coconut oil and sauté the onion, garlic, and ginger first. Then, combine all other ingredients in the slow cooker. Cook on low for 6 to 8 hours or high for 3 to 4 hours.

What can I serve with Coconut Curry Chickpea Stew?

Serve this stew with warm jasmine rice for a complete meal. You can also add naan bread or a side salad for extra crunch. Fresh cilantro as a garnish adds a nice touch!

Nutritional Information

Caloric content per serving

Each serving of Coconut Curry Chickpea Stew has roughly 350 calories. This may vary based on added ingredients.

Key nutrition facts (protein, fiber, etc.)

– Protein: 14 grams

– Fiber: 10 grams

– Healthy fats: 16 grams

This dish is packed with plant-based protein and fiber, making it filling and nutritious.

Cooking Techniques

Can I use dried chickpeas instead of canned?

Yes, you can use dried chickpeas. Soak them overnight and then cook them until tender. Add them to the stew and increase cooking time to allow flavors to blend.

Should I peel the vegetables before cooking?

No, you do not need to peel the vegetables. Peeling can remove nutrients and flavor. Just wash them well before chopping.

This blog post covered the key ingredients and steps to make a Coconut Curry Chickpea Stew. We explored fresh ingredients like coconut oil and spinach, and pantry staples like red curry paste and coconut milk. I shared tips to perfect flavor and consistency, plus adjustments for various diets. To enjoy this dish, serve it with jasmine rice and garnishes.

In conclusion, this stew is easy to make and customize. Enjoy experimenting with flavors and ingredients. You’ll create a dish that’s healthy and satisfyin

- 2 tablespoons coconut oil - 1 medium onion, diced - 3 cloves garlic, minced - 1-inch piece of ginger, grated - 1 red bell pepper, chopped - 1 cup fresh spinach, chopped - Fresh cilantro leaves, for garnish - 2 tablespoons red curry paste - 1 can (14 oz) coconut milk - 1 cup vegetable broth - 2 cans (15 oz each) chickpeas, drained and rinsed - 1 tablespoon soy sauce - 1 tablespoon freshly squeezed lime juice - Salt and pepper to taste - Jasmine rice - Additional garnishes Using fresh ingredients makes this dish vibrant and tasty. Coconut oil gives a rich flavor. Onions, garlic, and ginger create a savory base. Red bell pepper adds a sweet crunch. Fresh spinach brings color and nutrition. Cilantro brightens the dish with its fresh taste. Don’t forget your pantry staples. Red curry paste gives the stew its warm kick. Coconut milk adds creaminess, while vegetable broth helps create a rich base. Chickpeas pack protein and fiber. Soy sauce enhances the flavor, and lime juice adds brightness. Season with salt and pepper to balance the flavors. For serving, jasmine rice pairs nicely. It soaks up the stew’s flavors perfectly. Add extra garnishes to make it look beautiful. Fresh cilantro or a lime wedge can elevate the dish. Enjoy this healthy and flavorful meal! {{ingredient_image_2}} Start by gathering your ingredients. Dice the onion, mince the garlic, and grate the ginger. Chop the red bell pepper and spinach. This prep work is called mise en place. It helps you stay organized and makes cooking smooth and easy. In a large pot, heat 2 tablespoons of coconut oil over medium heat. Wait until the oil melts and shimmers. Then, add the diced onion. Sauté the onion for about 5 minutes. Stir often until they turn soft and clear. Next, mix in 3 cloves of minced garlic and 1-inch grated ginger. Cook this for 2 more minutes. The aroma will fill your kitchen! Now, it’s time to add flavor. Stir in 2 tablespoons of red curry paste. Sauté it for 1 minute. This helps the spices bloom. Next, pour in 1 can of coconut milk and 1 cup of vegetable broth. Stir until everything is mixed well. Add 2 cans of drained chickpeas and the chopped red bell pepper. Increase the heat a bit to bring the stew to a gentle simmer. Let it cook for 15 minutes. This allows all the flavors to blend together. Finish the stew by adding 1 cup of chopped spinach, 1 tablespoon of soy sauce, and 1 tablespoon of freshly squeezed lime juice. Cook for 5 more minutes. The spinach will wilt and brighten the stew. Remember to season with salt and pepper to your taste. Serve over warm jasmine rice and enjoy! Adjust your seasoning with salt and pepper. Start with a small pinch. Taste the stew as you go. If it lacks depth, try adding more salt. For a richer flavor, enhance your spices. You can add extra red curry paste or a touch of cumin. This will make the dish pop. For the ideal stew thickness, keep an eye on the simmer. If you want it thicker, let it cook longer. If it’s too thick, add a bit more vegetable broth. Stir gently to keep it smooth. Simmering properly is key. This allows the flavors to blend well. Aim for a gentle simmer, not a rolling boil. For a beautiful display, serve the stew in shallow bowls. Spoon colorful bell peppers on top. Add bright spinach for contrast. A lime wedge on the side adds both color and flavor. Fresh cilantro leaves on top give a nice touch. This makes your dish look as good as it tastes. Pro Tips Use Fresh Ingredients: Fresh garlic, ginger, and spinach will enhance the flavor and nutritional value of your stew. Adjust Spice Levels: If you prefer a milder curry, start with less red curry paste and add more to taste as it cooks. Add a Crunch: Consider topping your stew with toasted coconut flakes or chopped nuts for added texture. Store Leftovers Properly: Allow the stew to cool completely before storing it in an airtight container for up to 4 days in the fridge. {{image_4}} You can easily make this stew vegan-friendly. The recipe is already plant-based, thanks to chickpeas and coconut milk. If you want to swap the soy sauce, try using tamari or coconut aminos for a gluten-free option. These alternatives work well and keep the flavor intact, plus they add a nice umami punch. Feel free to get creative with the veggies. Carrots and zucchini are great additions. They add color and texture to the stew. You can also toss in sweet potatoes or green beans for a twist. If you want more protein, consider adding lentils or tofu. Both options will enhance the nutrition without losing the stew's heartiness. To change the heat level, you can add more curry paste for spice. For a milder taste, reduce the amount of curry paste used. If you love experimenting, try different types of curry paste. Yellow curry paste offers a milder flavor, while green curry paste brings more heat and freshness. Adjusting spices is key to making the stew your own! To store leftovers, place them in an airtight container. Make sure to cool it down first. You can keep it in the fridge for up to five days. This helps maintain the stew's flavor and texture. To freeze the stew, let it cool completely. Pour it into freezer-safe bags or containers. Squeeze out any air to prevent freezer burn. You can freeze it for up to three months. When ready to eat, thaw it overnight in the fridge. Reheat it on the stove over low heat until hot. Stir occasionally to ensure even heating. For quick meals, prepare the stew in advance. Cook a large batch and divide it into portions. Store each portion in a container for easy reheating. This makes weeknight dinners fast and simple. You can pair it with fresh rice for a complete meal. How long does Coconut Curry Chickpea Stew last? Coconut Curry Chickpea Stew lasts about 3 to 5 days in the fridge. Store it in an airtight container. The flavors deepen as it sits, making leftovers delicious. Can I make this stew in a slow cooker? Yes, you can make this stew in a slow cooker. Just add the coconut oil and sauté the onion, garlic, and ginger first. Then, combine all other ingredients in the slow cooker. Cook on low for 6 to 8 hours or high for 3 to 4 hours. What can I serve with Coconut Curry Chickpea Stew? Serve this stew with warm jasmine rice for a complete meal. You can also add naan bread or a side salad for extra crunch. Fresh cilantro as a garnish adds a nice touch! Caloric content per serving Each serving of Coconut Curry Chickpea Stew has roughly 350 calories. This may vary based on added ingredients. Key nutrition facts (protein, fiber, etc.) - Protein: 14 grams - Fiber: 10 grams - Healthy fats: 16 grams This dish is packed with plant-based protein and fiber, making it filling and nutritious. Can I use dried chickpeas instead of canned? Yes, you can use dried chickpeas. Soak them overnight and then cook them until tender. Add them to the stew and increase cooking time to allow flavors to blend. Should I peel the vegetables before cooking? No, you do not need to peel the vegetables. Peeling can remove nutrients and flavor. Just wash them well before chopping. This blog post covered the key ingredients and steps to make a Coconut Curry Chickpea Stew. We explored fresh ingredients like coconut oil and spinach, and pantry staples like red curry paste and coconut milk. I shared tips to perfect flavor and consistency, plus adjustments for various diets. To enjoy this dish, serve it with jasmine rice and garnishes. In conclusion, this stew is easy to make and customize. Enjoy experimenting with flavors and ingredients. You’ll create a dish that’s healthy and satisfying!

Coconut Curry Chickpea Stew

A flavorful and creamy stew made with chickpeas, coconut milk, and fresh vegetables, perfect for a comforting meal.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine Thai
Servings 4
Calories 350 kcal

Ingredients
  

  • 2 tablespoons coconut oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 inch piece of ginger, grated
  • 2 tablespoons red curry paste
  • 1 can (14 oz) coconut milk
  • 1 cup vegetable broth
  • 2 cans (15 oz each) chickpeas, drained and rinsed
  • 1 red bell pepper, chopped
  • 1 cup fresh spinach, chopped
  • 1 tablespoon soy sauce
  • 1 tablespoon freshly squeezed lime juice
  • to taste salt and pepper
  • for garnish fresh cilantro leaves
  • for serving cooked jasmine rice

Instructions
 

  • In a spacious pot, heat the coconut oil over medium heat until it fully melts and begins to shimmer.
  • Add the diced onion to the pot and sauté for approximately 5 minutes, stirring frequently, until the onions become translucent and slightly soft.
  • Incorporate the minced garlic and grated ginger into the pot, cooking for an additional 2 minutes, or until the mixture becomes aromatic.
  • Mix in the red curry paste, sautéing for about 1 minute to allow the spices to bloom and release their flavors.
  • Gently pour in the can of coconut milk followed by the vegetable broth, stirring well to achieve a uniform blend.
  • Add the drained and rinsed chickpeas and the chopped red bell pepper, raising the heat slightly to bring the stew to a gentle simmer.
  • Allow the stew to cook undisturbed for about 15 minutes, which will help the flavors integrate beautifully.
  • Stir in the chopped spinach, soy sauce, and freshly squeezed lime juice, continuing to cook for another 5 minutes until the spinach is wilted and vibrant.
  • Season the stew with salt and pepper to taste, adjusting as preferred for flavor.
  • Serve the luscious stew over a bed of warm jasmine rice, and garnish generously with fresh cilantro leaves for a burst of color and flavor.

Notes

For a beautiful presentation, serve the stew in shallow bowls, spooning colorful pieces of bell pepper and vibrant spinach on top. A lime wedge on the side can add brightness, both visually and taste-wise.
Keyword chickpeas, coconut, curry, stew, vegan

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