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

Total cost: $ 14.84 / $ 3.71 per serve

(at time of publication)

Ingredients

cooking oil spray
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

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.

Nutrition Info (per serve)

Kilojoules 1720kJ

Calories 411cal

Protein 22g

Total fat 8g

–Saturated fat 2g

Carbohydrates 60g

–Sugars 15g

Dietary fibre 16g

Sodium 170mg

Calcium 130mg

Iron 7mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.