Dairy Free. Vegan. Vegetarian.
550 calories per portion (including the brown rice).
A tasty family curry that is quick and easy to prepare. Make this the day before for an even quicker meal and a better flavour. Also freezes well.
Low in saturated fat (1.7g/portion). Very high in vitamins and minerals including Vit A, Vit C and magnesium.
Rapeseed oil, 2 tablespoons
Cumin seeds, ½ teaspoon
Mustard seeds, ½ teaspoon
Onions, 1 large, chopped
Garlic, 3-4 cloves, crushed
Red chilli, 1 mild, de-seeded and chopped finely. Or 1/2 – 1 teaspoon of dried chilli flakes
Potatoes, 450g peeled and copped into 1cm cubes
Medium curry paste, 3 generous tablespoons (Pataks rogan Josh works well) or a heaped tablespoon of medium curry powder.
Vegetable stock, 800ml
Butternut squash, peeled and chopped into 1cm cubes, approx. 600g
400g tin of cooked chickpeas (or green lentils)
Bag of baby spinach leaves, washed and ready to eat (allow 30g per person)
Garam massalla, 1 teaspoon.
Cooked wholemeal rice to serve and/or small wholemeal pitta breads for everyone to dip in the lovely sauce.
1) Prepare all the veggies.
2) Heat the oil gently in a large saucepan add the cumin and mustard seeds and fry gently until they start to ‘pop’.
3) Add the prpepared onion, garlic and chilli. Cook for 10 minutes until golden brown.
4) Stir in the potatoes and cook for 3 minutes until they start to take on some colour.
5) Add the curry paste or the curry powder and cook for a minute or so to coat all the vegetables.
6) Add the hot vegetable stock. Bring to the boil and simmer for 5 minutes. (If you are serving the curry with wholemeal rice start cooking it now in a separate pan of boiling water -it will take 25 minutes simmer time)
7) Add the squash and simmer everything for at least 15 minutes until the vegetables are tender. If you have a lime going spare you can add the peel at this stage to add to the flavour, but remove before stage 8.
8) I like to give the curry a bit of a mash with a potato masher at this stage and then add the drained chickpeas or lentils and heat through for at least a further 5 minutes (or up to another 30 minutes)
9) Stir through the garam massalla and cook on a low heat for a few minutes more
10) Stir through several generous handfuls of spinach to wilt before serving or serve the spinach on the side if you like it nice and crunchy.
Serve with the rice and/or pitta breads.