Pumpkin Curry

Dinner
A seasonal pumpkin curry to use up the inside of your pumpkin this halloween!
A delicious blend of spices in a creamy curry sauce served over a bed of basmati rice, the ultimate comfort food dish!
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Calories554kcal
Carbs62g
Protein22g
Fats25g
For Exercise Day
Prep Time 5 mins
Cook Time 40 mins
Total Time 45 mins
Performance Benefits

This recipe would be a great snack for pre or post exercise as it is a good source of carbohydrate and protein, with a low fat and fibre content.

Health Benefits

Vegetables and spices contain natural anti-oxidant and anti-inflammatory properties that have been shown to exert numerous health benefits and have lowering effects on blood sugar and cholesterol levels as well as being packed full of flavour.

Expert Tips

Make some extra servings and store in the fridge for a quick meal later in the week!

Equipment

  • Oven
  • Large non-stick pan

Ingredients

  • 1 ½ tbsp Olive oil
  • 200 g Chickpeas
  • 400 g Tofu (cubed)
  • 1 Onion (chopped)
  • 1 clove Garlic (chopped)
  • ½ thumb-sized piece Ginger (grated)
  • 1 tbsp Thai red curry paste
  • 1 tsp Cardamom
  • 1 tbsp Garam masala
  • ½ tbsp Turmeric powder
  • 1 tbsp Curry powder
  • 500 g Pumpkin (cubed)
  • 200 ml Vegetable stock
  • 400 ml Reduced-fat coconut milk
  • 200 g Tin of tomatoes
  • ½ tbsp Honey
  • 1 Pinch Salt
  • 1 Lime
  • 2 handful Baby spinach
  • 3 tbsp Pumpkin seeds (from pumpkin)
  • 500 g Rice (cooked)
4 Servings

Instructions

  • Preheat the oven to 180℃.
  • Place the chickpeas and tofu on a tray with a teaspoon of olive oil and a pinch of sea salt. Roast for 10 minutes.
  • Heat a tbsp of olive oil on a large non-stick pan or wok.
  • Sauté the onions, garlic and ginger for 2-3 minutes.
  • Mix in the curry paste, cardamon, garam masala, turmeric, curry powder and pumpkin and cook on a medium heat for 3 minutes.
  • Stir in the stock, coconut milk, tomatoes and honey. Bring the curry to a simmer and cook for 15 minutes.
  • Remove the chickpeas and tofu from the oven, and to the pan and cook for a further 10 minutes.
  • Place the pumpkin seeds on the tray with some olive oil and sea salt. Roast for 3-4 minutes until lightly browned.
  • Add in the spinach and lime juice just before serving and mix through until wilted.
  • Serve the curry on a bed of rice and sprinkle the toasted pumpkin seeds on top.

Notes

Nutrition

Serving: 1ServingCalories: 554kcalCarbohydrates: 62gProtein: 22gFat: 25gSaturated Fat: 9gPolyunsaturated Fat: 6gMonounsaturated Fat: 6gSodium: 495mgPotassium: 648mgFiber: 8gSugar: 8gVitamin A: 130ugVitamin C: 26mgCalcium: 477mgIron: 9mg
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