Pumpkin, Chickpea and Spinach Curry

Great warming recipe for those autumnal evenings.  Pumpkin the star of this nutrient rich curry contains carotenoids which give it its orange colour. This fat soluble group of phytonutrients are powerful antioxidants and are particularly good for the skin as well as eye health.


Curry 0


Curry 2


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Serves 4/5
Preparation time: 20 minutes
Cooking time: 30-40 minutes
Ingredients

  • 1tblsp Coconut Oil/butter
  • 1 chopped onion
  • 1 pressed garlic clove
  • 2-3 cups of pumpkin chopped into chunks (or ½ a large butternut squash)
  • 2-3tsp Mild Curry Paste
  • 1 can of chickpeas, drained
  • 1 can of chopped tomatoes
  • 1 Stock cube or 500ml of water
  • 200 ml Coconut milk (Coconut cream OR Milk)
  • A handful or two of Spinach (can use frozen spinach)

Method

  1. Fry the onion and garlic in the oil for around 3-5 minutes or until they are soft and transparent.
  2. Add the butternut squash and the curry paste and fry for a few minutes, until the spices have coated all the vegetable.
  3. Add the chickpeas, chopped tomatoes and stock/water (make sure everything is submerged; add more water if needed).
  4. Bring to the boil and simmer until the vegetables are cooked and the sauce has thickened, around 30- 45 minutes.
  5. Turn the heat down and add the spinach and if you are using it add the coconut milk/cream or milk, then simmer for a further few minutes. Add salt and pepper to taste.

Just make some small changes

  1. By using brown rice instead of white will increase Selenium content by 300% as well as improvements in Magnesium, Vitamin E, Vitamin B3 & B5
  2. Double spinach increases calcium levels by 26 % and folic acid levels by 23% and Vitamin K1 by 85%
  3. Including some live yoghurt as an accompaniment provides some probiotics to support good digestion

 

Serving suggestions: rice/couscous/bread (naan/pita)/yoghurt etc.
NutritionCalculations based a portion including 150g of white basmati rice:

Calories per 420g: 417
Carbohydrate: 62g
Protein: 11g
Fat: 15g