Dinner

Tinned Tuna and Chickpea Curry

Name: Tinned Tuna and Chickpea Curry
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 120 g Tuna in spring water, drained; 150 g Chickpeas, tinned and drained; 60 g Onion; 200 g Chopped tomatoes, tinned; 80 ml Reduced-fat coconut milk, tinned; 60 g Spinach; 5 g Rapeseed oil; 2 cloves, about 6 g Garlic; One heaped teaspoon Curry powder; A thumb, grated Fresh ginger

A store-cupboard curry of chickpeas in a tomato and coconut sauce with spinach, with a tin of tuna stirred in at the end. 45 g of protein for 486 kcal.

Calories: 486kcal
Protein: 45g
Fat: 16g
Carbs: 41g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Fish

Some blends include mustard seed. Check the jar.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Recipe in pictures

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Tinned Tuna and Chickpea Curry, plated and ready to serve. — The finished recipe. Tinned Tuna and Chickpea Curry

Ingredients 1 to 6 for tinned tuna and chickpea curry arranged separately on a dark worktop. — Ingredients 1 to 6. 120 g Tuna in spring water, drained (Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.). 150 g Chickpeas, tinned and drained (Drained weight. A 400 g tin drains to about 240 g.). 60 g Onion. 200 g Chopped tomatoes, tinned. 80 ml Reduced-fat coconut milk, tinned. 60 g Spinach

Ingredients 7 to 10 for tinned tuna and chickpea curry arranged separately on a dark worktop. — Ingredients 7 to 10. 5 g Rapeseed oil. 2 cloves, about 6 g Garlic. One heaped teaspoon Curry powder. A thumb, grated Fresh ginger

Tinned Tuna and Chickpea Curry, preparation step 1: Fry the chopped onion in the oil for six minutes, then the garlic, ginger and curry powder for one more. — Step 1. Fry the chopped onion in the oil for six minutes, then the garlic, ginger and curry powder for one more.

Tinned Tuna and Chickpea Curry, preparation step 2: Add the tomatoes and chickpeas and simmer for ten minutes until the sauce is thick. — Step 2. Add the tomatoes and chickpeas and simmer for ten minutes until the sauce is thick.

Tinned Tuna and Chickpea Curry, preparation step 3: Stir in the coconut milk and the spinach and cook until the spinach wilts. — Step 3. Stir in the coconut milk and the spinach and cook until the spinach wilts.

The finished tinned tuna and chickpea curry. — Step 4. Add the drained tuna in large flakes, warm through for a minute without breaking it up further, and season.

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Ingredients

Tuna in spring water, drained120 g
Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.
Chickpeas, tinned and drained150 g
Drained weight. A 400 g tin drains to about 240 g.
Onion60 g
Chopped tomatoes, tinned200 g
Reduced-fat coconut milk, tinned80 ml
Spinach60 g
Rapeseed oil5 g
Garlic2 cloves, about 6 g
Curry powderOne heaped teaspoon
Fresh gingerA thumb, grated

Method

Fry the chopped onion in the oil for six minutes, then the garlic, ginger and curry powder for one more.
Add the tomatoes and chickpeas and simmer for ten minutes until the sauce is thick.
Stir in the coconut milk and the spinach and cook until the spinach wilts.
Add the drained tuna in large flakes, warm through for a minute without breaking it up further, and season.

Worth knowing

Tuna goes in last and barely cooks. It is already cooked in the tin and turns to sawdust if it simmers.
No rice is counted in the 486 kcal; the chickpeas are the starch. Add 120 g of cooked rice for about 155 kcal more if you want it.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.