Pumpkin curry with chickpeas

Vegetarian
Vegan
Dairy Free
Very Healthy
Popular
Health score
61%
Pumpkin curry with chickpeas
40 min.
4
501kcal

Suggestions

Ingredients

  • tbsp unrefined sunflower oil 
  • tbsp thai curry paste yellow
  •  onions finely chopped
  • large stalks lemongrass with the back of a knife
  •  cardamom pods 
  • tbsp mustard seed 
  • kg a squash 
  • 250 ml vegetable stock 
  • 400 ml coconut milk reduced-fat canned
  • 400 chickpea drained and rinsed canned
  •  limes 
  • large handful mint leaves 
  • servings naan bread 

Equipment

  • frying pan

Directions

  1. Heat the oil in a saut pan, then gently fry the curry paste with the onions, lemongrass, cardamom and mustard seed for 2-3 mins until fragrant. Stir the pumpkin or squash into the pan and coat in the paste, then pour in the stock and coconut milk. Bring everything to a simmer, add the chickpeas, then cook for about 10 mins until the pumpkin is tender. The curry can now be cooled and frozen for up to 1 month.
  2. Squeeze the juice of one lime into the curry, then cut the other lime into wedges to serve alongside. Just before serving, tear over mint leaves, then bring to the table with the lime wedges and warm naan breads.

Nutrition Facts

Calories501kcal
Protein12.2%
Fat28.16%
Carbs59.64%

Properties

Glycemic Index
51.69
Glycemic Load
18.28
Inflammation Score
-10
Nutrition Score
30.88565250065%

Flavonoids

Eriodictyol
0.31mg
Hesperetin
14.51mg
Naringenin
1.14mg
Apigenin
0.06mg
Luteolin
4.21mg
Isorhamnetin
2.76mg
Kaempferol
0.36mg
Myricetin
0.02mg
Quercetin
11.3mg

Nutrients percent of daily need

Calories:501.26kcal
25.06%
Fat:16.2g
24.92%
Saturated Fat:7.32g
45.73%
Carbohydrates:77.18g
25.73%
Net Carbohydrates:64.44g
23.43%
Sugar:17.02g
18.92%
Cholesterol:2.48mg
0.83%
Sodium:544.8mg
23.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.79g
31.59%
Vitamin A:23275.1IU
465.5%
Manganese:2.89mg
144.71%
Folate:237.26µg
59.31%
Fiber:12.75g
50.99%
Vitamin C:39.92mg
48.38%
Potassium:1387.69mg
39.65%
Iron:7.03mg
39.07%
Copper:0.77mg
38.38%
Phosphorus:330.45mg
33.05%
Vitamin E:4.6mg
30.68%
Magnesium:105.76mg
26.44%
Vitamin B2:0.39mg
22.76%
Zinc:3.04mg
20.28%
Vitamin B1:0.3mg
20.21%
Vitamin B6:0.4mg
19.77%
Calcium:186.06mg
18.61%
Vitamin B3:2.41mg
12.03%
Vitamin B5:1.19mg
11.93%
Selenium:8.22µg
11.74%
Vitamin K:7.45µg
7.09%