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Pumpkin curry

Name: Pumpkin curry
Total time: 25 min
Yield: 6
Cuisine: healthy
Ingredients: ½ pumpkin, peeled and chopped2 tablespoons oil1 onion, chopped4 cloves garlic, crushed½ teaspoon cumin½ teaspoon coriandergaram masala - start with a teaspoon and add more if you like1 can coconut milk (lite if preferred)¼ teaspoon chilli powder (optional); ...

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 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)

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.

Nutrition Info (per serve)

Kilojoules 550kJ

Calories 0.00cal

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

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.

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