Pumpkin and lentil curry

Give yourself a vegetable-powered boost without compromising on taste with this classic curry that’s quick and easy to whip up.

Serves: 4

Time to make: 30 mins

Ingredients

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cooking spray oil

1 onion, finely chopped

¼ cup mild Indian curry paste

600g pumpkin, peeled, cut in 2cm cubes

400g can chopped tomatoes

½ head cauliflower, cut in florets

1 cup red lentils, rinsed

100g baby spinach

250g 90-second microwaveable brown rice

1 cup frozen peas, thawed

fresh mint or coriandercilantroX, to serve

Instructions

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1 Spray a large saucepan with oil and place over a medium-low heat. Add onion and cook for 5 minutes until soft. Add curry paste and stir through.

2 Add pumpkin, tomatoes, cauliflower, lentils and 2 1/2 cups water. Bring to the boil then reduce heat. Cover and simmer for 20 minutes until tender. Stir occasionally, adding a little water if necessary. Stir through spinach and cook until wilted.

3 Meanwhile, cook rice following packet directions. Fold peas through cooked rice. Serve with curry and garnish with coriander or mint.

Variations

Make it gluten free: Use gluten-free curry paste and make sure canned chopped tomatoes are gluten free.

Nutrition Info (per serve)

Calories 411 cal

Kilojoules 1720 kJ

Protein 22 g

Total fat 8 g

Saturated fat 2 g

Carbohydrates 60 g

Sugar 15 g

Dietary fibre 16 g

Sodium 170 mg

Calcium 130 mg

Iron 7 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.