This wonderful, warming, comforting, flavorful dish comes from this recipe over at Emilie Eats. I only slightly modified it from the original to get perfect proportions.

This recipe makes a complete dinner on the weight loss plan, which is 14 oz of veggies. It makes 3 huge servings, which I portioned out using 3 equal sized giant quart sized mason jars. Each one was nearly full.

The veggie amounts are not completely exact, but they are close enough for my peace. That doesn’t work for everyone, so think about what degree of precision you need. To be more precise with measurement, you can start by sautéing the carrots and onions alone in the pot and weighing them after cooking, before adding the protein, spices, and liquids. It’s also easy to precisely measure the chickpeas to 18 oz and the coconut milk to 12 oz if you need to be exact with that.

Chickpea Pumpkin Coconut Curry

  • Servings: Makes 3 Servings
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Each Serving Contains:

  • 14 oz Veggies
  • 1 Protein Serving
  • 1 Fat Serving


Veggie Serving

  • 12 oz cooked carrots and onions
    • 1 medium yellow onion, roughly chopped (6-7 oz)
    • 2-3 carrots, chopped (6-7 oz)
  • 15-oz can diced tomatoes
  • 15-oz can pumpkin puree

Protein Serving

  • 18 oz chickpeas (about 2 cans) (3 protein servings)

Fat Serving

  • 12 oz light coconut milk (a little less than 1 can) (3 fat servings)
    • Note: light coconut milk is 4 oz per fat serving, regular coconut milk is 2 oz per fat serving, and coconut cream is 1 oz per fat serving. Swap out types of coconut milk and adjust quantities as needed.

Condiments & Spices

  • 1-2 tablespoons curry powder (depending on heat preference)
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon turmeric
  • ¼ teaspoon cinnamon (optional)
  • ⅛ teaspoon cayenne pepper
  • 2 garlic cloves, minced (1 teaspoon)
  • 1 thumb ginger, grated or minced (1 teaspoon)
  • 1 cup water
  • ½ lime or lemon
  • Cilantro to garnish (optional)

Maintenance Modifications

  • Grain Additions: Add 4 oz cooked grain like rice or quinoa.
  • Protein Additions: Add more chickpeas.
  • Fat Additions: Add more coconut milk or cook veggies in coconut oil.


  1. In a large pot over medium heat, steam-sauté the carrots and the onion, covered with a lid, for 3-5 minutes, until onion begins to soften. Add garlic and ginger and cook for 1 more minute.
  2. Add the tomatoes, pumpkin, chickpeas, curry powder, ginger, salt, pepper, turmeric, cinnamon, and cayenne pepper. Stir until fully combined. Simmer for 10 minutes.
  3. Pour the coconut milk and water into the pot; mix well.
  4. Let it gently simmer for 15-20 minutes, until the carrots are fully tender. Do not bring to a rolling boil or the coconut milk may curdle.
  5. Add the lemon juice at the end.
  6. Salt and pepper to taste, adjust spices if desired. I added a little more curry to mine.
  7. Garnish with cilantro (optional)