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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
- 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 coriander, to serve
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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.
Variations
Make it gluten free: Use gluten-free curry paste and make sure canned chopped tomatoes are gluten free.
Nutrition Info (per serve)
-
Calories 411cal
-
Kilojoules 1720kJ
-
Protein 22g
-
Total fat 8g
-
–Saturated fat 2g
-
Carbohydrates 60g
-
–Sugars 15g
-
Dietary fibre 16g
-
Sodium 170mg
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Calcium 130mg
-
Iron 7mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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