Vegan chickpea curry stuffed spaghetti squash is one of our favourite winter squash dishes. Chickpeas are high in fibre and have staying power, which makes them a winner in my book. This easy and healthy recipe is a delicious supper that's also naturally gluten-free. Simple, delectable, and oh so satisfying. It's one of the most popular recipes in our home, and for good reason too.
This vegan coconut curry is one of the most popular curry recipes on my blog, and it inspired me to make this chickpea version that's cooked in a tomato masala and served with seasonal spaghetti squash. Because this dish uses canned chickpeas, the curry comes together in a matter of minutes.
As a dietitian, I’m thrilled to share that this delicious vegan chickpea curry recipe is packed with nutrition! The main ingredients – chickpeas, spaghetti squash, kale, and tomatoes provide a number of nutrition benefits: fibre and protein (see below for more details).
Some people criticize curries for being time-consuming, requiring a long list of ingredients. Not only is this recipe quick to prepare, but it's also inexpensive.
The only two desi spices I use are curry powder and garam masala. Both provide a perfect match for this dish. It's a short cut in all honesty; because curry powder and garam masala are, in fact, spice blends that include many different spices. It's a clever hack for saving time rummaging through your spice rack - while still getting the full flavour profile.
Ingredients
Here's a snapshot of what you need to make this vegan chickpea curry:
Chickpeas (aka chana). To save time, I usually use canned chickpeas. I recommend selecting the unsalted variety - especially if you have high blood pressure, heart disease or type 2 diabetes. This will help to keep your intake of salt in check.
Spaghetti Squash (also called "yellow squash"). There are two things I love about spaghetti squash: it's delicious, naturally gluten-free and low carb. Plus, this vegetable tastes like a cross between pumpkin and sweet potatoes - it's sweet and delectable, which makes it an ideal vessel for chickpea curry.
Kale. I add kale at the end to maintain its bright green colour, nutrition value and crisp texture. You could omit kale completely if you prefer a dish with no greens in sight! Honestly, though, chickpea and kale are made for each other in this recipe (seriously!).
Passata. The thicker the better! We're after a dry-style curry. This means you'll need to watch the heat and keep it low to prevent burning. I generally go for "no added salt" or "no added sugar" passata, or tomato sauce. You may also use tomato puree and dilute it with water.
Olive oil. I use extra virgin olive oil, which is cold-pressed and unrefined. This means it contains more of its natural nutrients and is extra rich in antioxidants. Onion. To create the chickpea curry base. Regular white onions work like a charm.
Garlic. Love it or hate, there's never too much garlic in my opinion! I use a few cloves of garlic for this vegan curry recipe. It adds to all the flavour!
Curry powder. I like Indian curry powder (mild) to make my vegan curries. It's a pre-mixed blend of spices that typically includes ground cumin, coriander seeds, turmeric, and fenugreek leaves. You can find curry powder in supermarkets or at any South Asian grocery store.
Garam masala. This chickpea curry gets a lot of depth from the addition of garam masala. If you're new to this spice, start modest and work your way up since it has a powerful flavour.
Red chillies. In my opinion, every curry requires a little bit of a spicy kick! Feel free to use more chillies if you're a spice lover. I have a fairly medium tolerance for heat, so one to two works well for me.
Cilantro. I *love* adding cilantro to my curries. Plus, it's packed with antioxidants and brings a dimension of freshness to this vegan chickpea curry. If you're not a cilantro lover, no worries! You can leave it out.
Lemon. Fresh is the way to go! It adds a little zing and brightness to the taste, just enough to make this curry from ordinary to legendary!
NOTE: Garam masala is a spice blend originating from South Asia. Warm and earthy, this spice combination is commonly used in vegetarian curries, meat or fish dishes, as well as beans and lentils. The spice mix varies somewhat, but it typically contains coriander, cardamom, cumin, and pepper.
How to cook spaghetti squash in the oven
Step 1: Start by preparing the spaghetti squash. You'll need a large sharp knife to slice the squash in half.
Step 2: Holding down the squash with a firm grip, use a spoon to scoop out the seeds.
Step 3: I like to combine salt and pepper. Then drizzle the squash with olive oil, and sprinkle salt and pepper over the two squash halves.
Step 4: Then, using your hands or a brush, spread the oil and seasoning to coat the entire flesh.
Step 6: Now send to bake in a preheated oven - face down.
Step 7: Once cooked, allow the spaghetti squash to cool. Then, using a fork, carefully separate the flesh from the skin. You should end up with beautiful golden strands.
Steps to make the curry
Step 1: While the spaghetti squash cooks, prepare the chickpea curry. Start by heating olive oil on medium heat and add the mustard seeds. Don't forget to wait for these to crackle, to release their flavour - before adding the onion and garlic. Cook until lightly browned, stirring regularly.
Step 2: Stir in the curry powder, garam masala and red chilli and stir to coat the onions.
Step 3: Pour in the tomato sauce.
Step 4: Add kale and cook for a few minutes, until the kale has wilted.
Step 5: Add the cooked chickpeas and salt. Stir to coat and cook for a few minutes.
Step 6: Garnish with cilantro.
Step 7: Stuff spaghetti squash with chickpea curry.
Step 8: Finish with a squeeze of lemon.
Chickpeas nutrition facts
Chickpeas are an excellent source of vegan protein. They are also packed with fibre, antioxidants, vitamins and minerals. They also have a low glycemic index, meaning they help prevent spikes in your blood sugars.
According to research, chickpeas (including hummus) might help to reduce the impact of meals with a higher glycemic index.
Furthermore, when eaten long-term, chickpea consumption has shown to significantly enhance glycemic (blood sugar) control. This is particularly important for those with diabetes, struggling with unstable blood sugar levels.
*Percent Daily Values are based on a 2000 calorie diet
Top tips and substitutions
Scrub the spaghetti squash clean before slicing, and use a large sharp knife to help you cut through successfully
Wait for the squash to cool before using a fork to separate the strands. Be gentle and try to keep them intact
If you don't want to use kale, most other leafy greens will work: spinach and collard greens are my favourites. You can also use broccoli florets or mushrooms.
You could swap out the chickpeas for black beans or lentils.
A vegan parmesan cheese is a great addition, but it's definitely not required.
If you don't have fresh lemon juice, substitute with amchur powder (dried mango powder) or vinegar.
I prefer to leave it up to you to judge how much salt should be used. The amount listed in the ingredients list is what's preferred by my family.
Storage
Store cooled leftovers inside an air-tight container and refrigerate for up to 4 days — or freeze for up to one month. Remember to reheat thoroughly, before serving.
If you try this vegan chickpea curry recipe, I'd love to hear from you! Leave a comment, rate it, or share a photo and hashtag #desiliciousrd on Instagram. Can't wait to see your photos.
Vegan chickpea curry stuffed spaghetti squash is one of our favourite winter squash dishes. Chickpeas are high in fibre and have staying power, which makes them a winner in my book. This easy and healthy recipe is a delicious supper that's also naturally gluten-free.
1spaghetti squashlarge, sliced in half (lengthwise), seeds removed
½tspsaltsea salt
2tspolive oilfor spaghetti squash
1tspblack pepper
Chickpea Kale Curry
1tbspolive oilfor curry
1tspmustard seeds
2clovesgarliclarge, crushed
1onionmedium, finely chopped
1.5tspcurry powder
1tspgaram masala
2red chillieswashed, finely chopped
1cuptomato saucethick passata, coulis-style
5cupskalewashed, stems removed, chopped into medium-sized leaves
2cupschickpeascooked, drained and rinsed
1cupcilantrofresh, washed, finely chopped
½lemonfresh, juice
½tspsaltsea salt
Instructions
Spaghetti squash
Preheat oven to 375 degrees F
Place the squash (face up) on a baking tray
Drizzle with 2 tsp olive oil and sprinkle with 1 tsp salt and pepper
Turn face down and send to bake for 50 mins to 1 hour or until the flesh is soft and tender
Drizzle with 2 tsp olive oil and sprinkle with 1 tsp salt and pepper
Turn face down and send to bake for 50 mins to 1 hour or until the flesh is soft and tender
Once cooled, use a fork and gently scrape into strands. Leave the strands in the squash skin; they will be used as "bowls" to serve the curry
Chickpea kale curry
In a large pan, heat 1 tbsp olive oil and fry the mustard seeds until they start to crackle
Add the garlic, onion, and cook until golden brown
Stir in the curry powder, garam masala, and chillies until well combined
Add the tomato sauce and kale, stir to combine, then cook for 3 minutes or until the kale has wilted
Add the cooked chickpeas and ½ tsp salt and cook for a few minutes
Garnish with cilantro
Stuff the squash with the chickpea kale curry and squeeze juice of ½ lemon
Notes
Scrub the spaghetti squash clean before slicing, and use a large sharp knife to help you cut through successfully
Wait for the squash to cool before using a fork to separate the strands. Be gentle and try to keep them intact
If you don't want to use kale, most other leafy greens will work: spinach and collard greens are my favourites. You can also use broccoli florets or mushrooms.
A vegan parmesan cheese is a great addition, but it's definitely not required.
If you don't have fresh lemon juice, substitute with amchur powder (dried mango powder) or vinegar.
I prefer to leave it up to you to judge how much salt should be used. The amount listed in the ingredients list is what's preferred by my family.
Nutrition Facts
Vegan Chickpea Curry Stuffed Spaghetti Squash
Amount Per Serving
Calories 258Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g5%
Sodium 772mg32%
Potassium 791mg23%
Carbohydrates 42g14%
Fiber 10g40%
Sugar 13g14%
Protein 10g20%
Vitamin A 2845IU57%
Vitamin C 66.8mg81%
Calcium 131mg13%
Iron 3.9mg22%
* Percent Daily Values are based on a 2000 calorie diet.
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
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