Expert advice & dietitian-approved recipes

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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Pumpkin curry

Name: Pumpkin curry
Total time: 25 min
Yield: 6
Cuisine: healthy
Ingredients: ½ pumpkin, peeled and chopped; 2 tablespoons oil; 1 onion, chopped; 4 cloves garlic, crushed; ½ teaspoon cumin; ½ teaspoon coriander; garam masala - start with a teaspoon and add more if you like; 1 can coconut milk (lite if preferred); ¼ teaspoon chilli powder (optional); ...

Time to make: 25 mins
Serving: 6 people

Ratings: 4.0

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Ingredients

Measurements explained

½ pumpkin, peeled and chopped
2 tablespoons oil
1 onion, chopped
4 cloves garlic, crushed
½ teaspoon cumin
½ teaspoon coriandercilantroX
garam masala – start with a teaspoon and add more if you like
1 can coconut milk (lite if preferred)
¼ teaspoon chilli powder (optional)

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 In a large saucepan, sauté onion, garlic and spices in oil.

2 Add coconut milk and chopped pumpkin. Bring to the boil and simmer until pumpkin is tender and sauce is reduced.

3 Serve with rice and accompaniments. Traditional curry accompaniments include chutney, coconut, sliced banana and poppadums.

4 Style it up with a sprinkle of fresh chopped coriander and some cashew nuts or eat it as is, with rice or rolled in flatbread.

Variations

Add chopped nuts for some ‘scrunch’ if you like or include chicken or seafood.
If you have them, cooked chickpeas will add interesting texture and round out the protein values in this dish.

HFG tip

Curry paste can be used in place of dry spices in this dish. Freeze small quantities of curry paste in plastic wrap to add Indian zing to soups, vegetable dishes and dips.

Nutrition info (per serve)

Calories 0.00 cal

Kilojoules 550 kJ

Total fat 9.7 g

Saturated fat 1.7 g

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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.

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First published: Jun 2006

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.