Pumpkin curry
Serves: 6
Time to make: 25 mins
Total cost: $7.89 / $1.32 per serve
(at time of publication)
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)
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Instructions
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 0.00cal
-
Kilojoules 550kJ
-
Protein 1.6g
-
Total fat 9.7g
-
–Saturated fat 1.7g
-
Carbohydrates 9.4g
-
–Sugars 6.5g
-
Dietary fibre 3.7g
-
Sodium 5mg
-
Calcium 35mg
-
Iron 0.6mg
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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