This Butternut Squash and Chickpea Curry is one of those oh-my-goodness-this-is-darn-delicious recipes that you didn’t know you needed in your life … until now!
We’re talking big on flavor and heart-healthy ingredients like ginger, turmeric, fiber-rich butternut squash, chickpeas, spinach, and so much more.
Congrats, little butternut and chickpea curry! You’ve officially achieved superfood status.
My family loves this recipe. Here’s why I think you will, too.
It’s approachable, flavorful, chock full of good-for-you fiber … it’s also hearty, with a stick-to-your-ribs kind of comfort you may not expect from a super healthy vegetarian curry recipe. Case in point? My meat-and-potatoes-loving husband has been known to devour this very recipe before going in for seconds.
A few other things to note:
- Nutritious—The spices in this dish really pack a punch and are touted for their health benefits. More on that below.
- Meal-Prep Magic—Butternut and chickpea curry is perfect for meal prep. It stores and reheats well, so cook a big batch and eat throughout the week.
- Freezer-Friendly—Plan ahead for busy weeknights and freeze this flavorful curry for up to three months.
Prepare to fall hard for this recipe, friends. Let’s dig in.
Recipe Ingredients
Here’s an overview of what you’ll need to make an out-of-this-world delicious Butternut Squash and Chickpea Curry. Be sure to check the recipe card for the full list of ingredients.
- Onion—A savory base that adds depth of flavor to any curry dish. Yellow or white onion work well.
- Garlic—Provides an aromatic kick that enhances the overall flavor profile of this recipe. Garlic is a staple ingredient in a diverse range of curry dishes.
- Ginger—Another essential ingredient for tasty curry recipes. Ginger adds both warmth and zing.
- Butternut squash—Sweet butternut squash is a star ingredient in this Butternut Squash and Chickpea Curry recipe. Butternut squash is seasonal, so use frozen cubes or swap it out for zucchini and/or summer squash if it’s not readily available.
- Cauliflower—If butternut squash is the star, cauliflower plays the lead supporting role. Hearty and tender cooked cauliflower soaks up the rich flavors of the curry.
- Sweet bell pepper—Red, yellow or orange bell pepper all work well in this recipe. The flavors and textures complement the other veggies in this flavorful curry.
- Carrots—Crisp-tender and chock full of flavor and nutrients, carrots are delicious in this recipe.
- Chickpeas—This plant-based protein makes this recipe hearty and filling.
- Cherry tomatoes—Tomatoes are a common ingredient in curry recipes, but we take a bit of a different approach with fresh cherry tomatoes. Feel free to use canned diced tomatoes in a pinch.
- Spinach—This nutritious green wilts beautifully into the warm butternut chickpea curry. Swap it for kale if you’d like.
- Aromatics, herbs and spices—A blend of flavorful spices and herbs create this curry’s rich flavor and add depth and warmth.
- Oil (optional)—Coconut oil, avocado oil or extra-virgin olive oil are great options. Make an oil-free curry by using water or veggie broth in place of oil for sautéing.
- Lemon (optional)—A squeeze of fresh lemon juice brightens this dish and adds a zesty, tangy finish. It’s not traditional to curry and completely optional, but try it. You may love it as much as I do!
So, what makes this Butternut Squash and Chickpea Curry so healthy?
I’m so glad you asked! Below are just a few of the incredible health benefits you and your family will enjoy in this recipe.
- Orange and red vegetables – Butternut squash, bell peppers, carrots and tomatoes boast a lengthy list of nutrients: vitamins A, C and K, potassium and beta-carotene, and antioxidants, all of which are known to be good for the heart, eyes, immune system and even lowering blood pressure.
- Alliums – Onion and garlic are known to reduce the risk of cancer, protect against cardiovascular disease, lower blood pressure and cholesterol.
- Ginger – Ginger is a superfood and “spicy” root that is widely known for its ability to ease nausea and improve ailments ranging from colds to migraines.
- Turmeric and cinnamon – Both turmeric and cinnamon are known for their anti-inflammatory properties. Turmeric contains an antioxidant called curcumin, which helps with allergies, arthritis, and digestive issues. Cinnamon may reduce blood sugar levels and blood pressure.
- Chickpeas or garbanzo beans – Fiber-rich chickpeas are rich in protein, dietary fiber, folate, vitamins C and B6. Legumes like chickpeas also contain iron and calcium, which help build healthy bones.
What to Serve with Curry
This Butternut Squash and Chickpea Curry is tasty when served on its own or with a side of Quick and Easy Herbed Couscous (pictured above). Alternatively, a side of naan bread or long-grain rice, such as brown, jasmine or basmati rice, make hearty accompaniments.
Make Ahead + Storage
Do you ever make recipes that taste as delicious the next day as they do when they’re fresh off the stove? This butternut chickpea curry recipe is one of those.
I’m not saying you have to wait a day to eat the curry, just noting that you won’t regret doubling or even tripling the recipe so you can have extras!
Store leftovers in the refrigerator for up to four days. Gently reheat over the stove on low to medium heat, stirring occasionally until the curry is heated through, or in the microwave. If you make couscous or rice, be sure to store it separately.
Butternut Squash and Chickpea Curry is also a freezer-friendly recipe. Allow the curry to cool completely before transferring to freezer-safe bags or storage containers. Freeze for up to three months. For best results, thaw in the refrigerator overnight.
Butternut Squash and Chickpea Curry: Frequently Asked Questions
What is curry?
The term “curry” encompasses a diverse range of sauce-based dishes from India, the Middle East, Thailand, Malaysia, East Asia and beyond. Each locale’s version of curry will vary according to culture, tradition, and the foods that are available in the region.
For example, Thai curry dishes often lean heavily on coconut milk as a base while some regional Indian curry recipes feature tomato-based sauces. The variations are truly endless. What most curry recipes have in common (besides being absolutely delicious!) is their base of highly aromatic spices, garlic, ginger, peppers and onions. So much goodness.
Can I make this recipe spicy?
Absolutely. Simply add a little cayenne pepper to this butternut chickpea curry. It’s a great way to clear out those sinuses!
How long does curry last in the fridge?
This vegetarian curry will last in the fridge for about four days. Make sure to store it in an airtight container.
Is curry healthy?
In general, curry dishes are healthy thanks in part to nutrient-dense spices and veggie-packed ingredients. Some curries contain heavy cream or are higher in animal-based fats.
As for this Butternut Squash and Chickpea Curry, well, it’s about as healthy as they come.
What is a good butternut squash substitute?
Sweet potato, acorn squash and cubed pumpkin are delicious butternut squash substitutes for this curry recipe. You can also switch things up entirely and use zucchini and summer squash. Yum!
Butternut Squash and Chickpea Curry
Fresh garlic and ginger, garam masala, ground turmeric and cinnamon are a few of the nutrient-packed ingredients featured in this vegan Butternut Squash and Chickpea Curry. Serve with Quick and Easy Herbed Couscous or over a simple side of basmati or jasmine rice.
- Total Time: 70 mins
- Yield: 6 1x
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 medium yellow or white onion, diced
- 3 garlic cloves, minced
- 2 tablespoons fresh ginger, minced
- 3 cups butternut squash, diced
- 3 cups cauliflower florets
- 1 large yellow, red or orange bell pepper, diced
- 1.5 cups carrots, sliced
- 1 15–ounce can chickpeas/garbanzo beans, rinsed and drained
- 1 tablespoon garam masala
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground turmeric
- 2 cups low-sodium vegetable broth or water
- 2 cups cherry tomatoes
- 1 large handful fresh spinach, chopped
- Cilantro, chopped, for garnish (optional)
- Lemon, sliced, for garnish (optional)
Instructions
- In a Dutch oven, heat the oil over medium heat and sauté the onions until softened, about 3 minutes. Add the garlic and ginger and sauté until fragrant, about 30 seconds.
- Add the next 5 ingredients (butternut squash, cauliflower, bell pepper, carrots, chickpeas) and stir occasionally for about 10 minutes, until vegetables begin to soften.
- Add the next five ingredients (spices) and stir until fragrant, about 30 seconds. Stir in the broth and bring it to a boil. Cover, reduce the heat to low and simmer for about 30 minutes.
- When the vegetables have softened, add the tomatoes and spinach and cook, uncovered, for 5 minutes.
- Divide the curry into six equal servings. Garnish with cilantro and a squeeze of fresh lemon, if desired. Serve over a side of rice or this Quick and Easy Herbed Couscous.
Notes
- Frozen butternut squash and cauliflower may be used in this recipe. Reduce the cooking time in Step 2 to 20 minutes to avoid mushy vegetables.
- No-salt diced, canned tomatoes may be substituted for cherry tomatoes. Reduce the broth to 1.5 cups if you do not wish to drain the canned tomatoes of their juices.
- Prep Time: 20 mins
- Cook Time: 50 mins
- Category: Main Dishes
- Method: Stovetop
- Cuisine: Mediterranean Inspired
- Diet: Vegetarian
*Originally posted 10/25/2022; last updated 8/15/2024
