Microwave Pumpkin and Chickpea Curry

serves 4

adapted from Whole Foods Market “Meals for 4 under $15”


1 Tablespoon canola oil

1 carrot, grated

1 stalk celery, chopped

½ onion, chopped

¼ cup crushed canned tomatoes (no salt added, if possible)

1 Tablespoon curry powder

1 teaspoon powdered ginger

1 (15 oz.) can chickpeas/garbanzo beans, drained and rinsed

1 (16 oz.) can pumpkin puree

3 cups water

1 cup cauliflower florets (fresh or frozen)

¼ cup coconut milk


  1. Combine oil with carrots, celery and onion in a large microwave safe container; add a pinch of salt.
  2. Microwave, covered, for 2 minutes, then 30 seconds at a time until all vegetables are soft.
  3. Add curry powder and ginger, tomatoes, garbanzo beans, pumpkin and water. Mix well.
  4. Microwave 5 minutes, then additional 2-minute intervals, until heated through.
  5. Add cauliflower and microwave 3-4 minutes until soft (if using fresh) or heated through (if using frozen).
  6. Stir in coconut milk and season to taste with salt and pepper.
  7. Serve with lime wedges and chopped cilantro, optional.

Nutritional Information

1 cup per serving, 1 serving contains: Calories (kcal) 253, Fat (g) 8

Saturated Fat (g) 3, Cholesterol (mg) 0, Carbohydrates (g) 40

Dietary Fiber (g) 10, Total Sugars (g) 6, Protein (g) 8, Sodium (mg) 355