Butternut Squash and Chickpea Curry with Brown Rice

December 21, 2023

Written by Fay Nutrition & Dietetics

Medically reviewed by Suzanna Thoe, RD

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Servings: 4

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour


  • 1 cup brown rice
  • 2 cups water
  • 1 medium-sized butternut squash, peeled, deseeded, and diced into 1-inch cubes
  • 1 can (14 oz) chickpeas, drained and rinsed
  • 2 tablespoons coconut oil or olive oil
  • 1 large onion, finely diced
  • 3 cloves garlic, minced
  • 1 inch ginger, grated
  • 2 tablespoons curry powder (adjust according to taste)
  • 1 teaspoon ground turmeric
  • 1 can (14 oz) diced tomatoes
  • 1 can (14 oz) coconut milk
  • 1 teaspoon chili flakes (optional, for added heat)
  • Salt and pepper, to taste
  • Fresh cilantro, for garnish
  • Lime wedges, to serve


  1. Cook the Rice: In a medium-sized saucepan, bring 2 cups of water to a boil. Add the brown rice, reduce heat to low, cover, and simmer for 35-40 minutes, or until the rice is tender and water is absorbed. Set aside.
  2. Begin the Curry: In a large pot or deep skillet, heat the coconut oil over medium heat. Add the onion and sauté until translucent, about 4-5 minutes. Add garlic and ginger and sauté for another 2 minutes.
  3. Spices and Vegetables: Add the curry powder and turmeric to the pot, stirring well to coat the onions. Add the diced butternut squash and stir, ensuring the squash is well covered with the spices.
  4. Add Liquids: Pour in the diced tomatoes (with their juices) and coconut milk. Bring the mixture to a boil, then reduce the heat to a simmer.
  5. Chickpeas and Seasoning: Add the chickpeas to the pot. Season with chili flakes (if using), salt, and pepper. Cover and let simmer for 20-25 minutes, or until the butternut squash is tender.
  6. Serve: Once the butternut squash is cooked through, check for seasoning and adjust if necessary. Serve the curry over brown rice, garnished with fresh cilantro and accompanied by lime wedges.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.

Nutrition Facts (per Serving)
  • Calories: 520
  • Protein: 12g
  • Carbohydrates: 90g
  • Dietary Fiber: 11g
  • Sugars: 9g
  • Fat: 15g
  • Saturated Fat: 10g
  • Cholesterol: 0mg
  • Sodium: 240mg

Please note: These nutritional values are estimated based on the ingredients used. For a more accurate nutritional breakdown, it's recommended to use a specific nutritional calculator or software.

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Fay Nutrition & Dietetics

Written by Fay Nutrition & Dietetics

Fay Nutrition & Dietetics is elevating the role that food plays in our healthcare system by making nutrition therapy by a board-certified Registered Dietitian more accessible and affordable. People meet with a nutrition expert paid for by their health insurance and see progress across a number of health conditions: diabetes, eating disorders, heart disease, and many others.

Suzanna Thoe, RD

Medically Reviewed by Suzanna Thoe, RD

Suzanna is a Board Certified and Licensed Registered Dietitian. She completed her Bachelor of Science degree at Purdue University and completed her clinical internship and Masters of Business Administration at Dominican University. Suzanna has been a RD for almost 4 years and helps her clients understand the ‘why’ behind science-backed action items to move them towards their goals.