Chickpea and Butternut Squash Curry

  

A warming, healthy vegetable curry.
A warming, healthy vegetable curry.

Dairy Free. Vegan. Vegetarian.

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. Serves 4.

Approximately 550 calories per portion (including the brown rice).

Low in saturated fat (1.7g/portion). Very high in vitamins and minerals including Vit A, Vit C and magnesium.

Ingredients

Rapeseed oil, 2 tablespoons

Cumin seeds, ½ teaspoon

Mustard seeds, ½ teaspoon

6 Whole cardamom pods, lightly crushed

2 whole cloves

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) or frozen spinach

Garam massalla, 1 teaspoon.

Cooked wholemeal rice to serve and/or small wholemeal pitta breads for everyone to dip in the lovely sauce.

Method

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, cardamom pods and cloves. Simmer everything for at least 15 minutes until the vegetables are tender.

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.

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