Thai squash & pineapple curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
59%
Thai squash & pineapple curry
40 min.
4
181kcal

Suggestions


If you're looking for a vibrant, flavorful dish that's both healthy and satisfying, this Thai Squash & Pineapple Curry is a perfect choice. With its combination of sweet and savory flavors, this vegetarian and vegan-friendly curry offers a tropical twist that's sure to impress. The creamy coconut milk balances out the heat from the Thai red curry paste, while the butternut squash adds a rich, earthy texture. The addition of pineapple chunks brings a touch of sweetness that perfectly complements the spiced base, making every bite a delightful experience.

Not only is this dish bursting with flavor, but it's also incredibly nutritious. Low in calories yet packed with essential vitamins and fiber, it’s the ideal meal for anyone looking to eat clean without sacrificing taste. Plus, it's gluten-free and dairy-free, so it's suitable for a variety of dietary needs. Whether you're preparing it as an appetizer, starter, or even a light snack, this curry is sure to satisfy your cravings while keeping things light and healthy.

Ready in just 40 minutes, this easy-to-make curry will bring a touch of Thailand to your kitchen in no time. Serve it with rice or noodles for a complete meal that’s both comforting and energizing. Perfect for a weeknight dinner or a special occasion, this Thai Squash & Pineapple Curry is a dish everyone will love!

Ingredients

  • tbsp unrefined sunflower oil 
  •  onion chopped
  • tsp curry paste red
  • medium butternut squash peeled deseeded cut into chunks ( 500g 1lb 2oz)
  • 0.5  lite coconut milk reduced-fat canned
  • 200 ml vegetable stock 
  • 140 green beans frozen
  • 237 pineapple chunks drained canned
  • leaves cilantro leaves chopped

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Heat the oil in a wok or pan. Fry the onion for 5 mins until softened. Stir in the red curry paste, then add the squash, coconut milk and stock. Simmer for 15-20 mins until the squash is tender. After 10 mins cooking, tip in the green beans.
  2. Stir in the pineapple and coriander, cooking for just a few mins until the pineapple heats through.
  3. Sprinkle with the coriander leaves and serve the curry in bowls with noodles or rice.

Nutrition Facts

Calories181kcal
Protein6.41%
Fat19.06%
Carbs74.53%

Properties

Glycemic Index
37.5
Glycemic Load
1.54
Inflammation Score
-10
Nutrition Score
19.06782594971%

Flavonoids

Luteolin
0.05mg
Isorhamnetin
1.38mg
Kaempferol
0.34mg
Myricetin
0.05mg
Quercetin
6.67mg

Nutrients percent of daily need

Calories:181.11kcal
9.06%
Fat:4.23g
6.51%
Saturated Fat:0.58g
3.63%
Carbohydrates:37.24g
12.41%
Net Carbohydrates:31.12g
11.31%
Sugar:15.66g
17.4%
Cholesterol:0mg
0%
Sodium:210.26mg
9.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.2g
6.4%
Vitamin A:21113.08IU
422.26%
Vitamin C:51.74mg
62.71%
Vitamin E:4.3mg
28.7%
Manganese:0.49mg
24.54%
Fiber:6.12g
24.5%
Potassium:848.77mg
24.25%
Magnesium:84.2mg
21.05%
Vitamin B6:0.42mg
20.8%
Vitamin B1:0.29mg
19.3%
Vitamin K:18.6µg
17.72%
Folate:70.52µg
17.63%
Vitamin B3:2.71mg
13.55%
Calcium:125.92mg
12.59%
Copper:0.23mg
11.69%
Iron:2.03mg
11.28%
Phosphorus:87.42mg
8.74%
Vitamin B5:0.86mg
8.64%
Vitamin B2:0.09mg
5.54%
Zinc:0.47mg
3.15%
Selenium:1.52µg
2.18%