Soups, stews & curries · 2 servings

Chickpea, cauliflower & spinach curry with brown rice

Name: Chickpea, cauliflower & spinach curry with brown rice
Prep time: 10 min
Total time: 30 min
Yield: 2 servings
Ingredients: Chickpeas, canned, drained — 240 g; cauliflower — 250 g; tomatoes, canned, diced — 400 g; baby spinach — 100 g; onion — 100 g; curry powder — 6 g; canola oil — 10 g; brown rice, cooked — 300 g

Chickpeas and cauliflower simmered in a tomato curry sauce with spinach, served on brown rice. A 30-minute vegan curry.

Curries, stews & chilli

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At a glance

Vegan · 10 minutes active preparation · 30 minutes total · meal

Method range: 1–4 servings.

Contains: chilli, coriander. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy: 2218 kJ
Protein: 20.4 g
Carbs: 79.3 g
Fat: 9.8 g

Iron: 6.6 mg
Calcium: 199.8 mg
Folate: 328.3 µg
Vitamin C: 77.5 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.

Ingredients

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Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.

Method

Heat the canola oil in a saucepan over medium heat and cook the diced onion for 5 minutes.
Stir in the curry powder for 30 seconds, then add the tomatoes, small cauliflower florets and drained chickpeas.
Cover and simmer for 18 minutes, until the cauliflower is tender.
Stir in the baby spinach until wilted and serve with the cooked brown rice, warmed through.

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Nutrition

Show amountsAU/NZ reference profile

Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.

Overview, per serving
Nutrient	Amount	Reference comparison
	2218 kJCooking estimate incomplete	—
	20.4 gCooking estimate incomplete	—
	9.8 gCooking estimate incomplete	—
	16.9 gCooking estimate incomplete	68%AI · reported contribution only
	79.3 gCooking estimate incomplete	—
	200 mgCooking estimate incomplete	20%RDI · reported contribution only
	20 µgCooking estimate incomplete	13%RDI · reported contribution only
	6.6 mgCooking estimate incomplete	36%RDI · reported contribution only
	0.00 µgCooking estimate incomplete	0%RDI · reported contribution only
	328 µgCooking estimate incomplete	82%RDI · reported contribution only
	77.5 mgCooking estimate incomplete	172%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed; not kitchen tested. Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain.

MorselMetrics October 2026 original recipes · Original MorselMetrics recipe text; nutrient data retain their source terms

Independently composed for MorselMetrics, October 2026. Editorially reviewed; not kitchen-tested. AFCD and selected validated AUSNUT nutrient records retain FSANZ attribution and source terms.

Calculation assumptions & recipe adaptations

Original October 2026 recipe copy supplied by the owner. Curry powder also contains coriander by ordinary blend identity; coriander is disclosed in addition to chilli, and other unverified compound exclusions remain unknown.

Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain. Missing nutrients are not treated as zero. All measured added oil is counted. Generic and historical formulation data can differ from the product used. Curry powder also contains coriander by ordinary blend identity; coriander is disclosed in addition to chilli, and other unverified compound exclusions remain unknown.

Chickpeas, canned, drained: Weighed edible quantity for the whole two-serving recipe.
cauliflower: Weighed edible quantity for the whole two-serving recipe.
tomatoes, canned, diced: Weighed edible quantity for the whole two-serving recipe.
baby spinach: Weighed edible quantity for the whole two-serving recipe.
onion: Weighed edible quantity for the whole two-serving recipe.
curry powder: Weighed edible quantity for the whole two-serving recipe.
canola oil: Weighed edible quantity for the whole two-serving recipe.
brown rice, cooked: Weighed edible quantity for the whole two-serving recipe.

AFCD attribution, data & methods

Food matches used for nutrition

Chickpeas, canned, drained: Chickpea, canned, drained
cauliflower: Cauliflower, fresh, raw
tomatoes, canned, diced: Tomato, whole, canned in tomato juice, undrained
baby spinach: Spinach, baby, fresh, raw
onion: Onion, mature, brown skinned, peeled, raw
curry powder: Curry powder
canola oil: Oil, canola
brown rice, cooked: Rice, brown, boiled, no added salt