EASY Pumpkin Curry Delight

14 50 391
Ingredients Minutes Calories
Prep Cook Servings
15 min 35 min 4
EASY Pumpkin Curry Delight
Health Highlights

Ingredients


1 tbsp Extra virgin olive oil
1 large White onion (chopped)
4 clove(s) Garlic
1 can (15oz) Pumpkin purée, canned (organic)
1/2 large Tomato (diced)
1 cup Vegetable stock/broth, low sodium (can use water)
1/4 cup Coconut milk, sweetened
1 can (15oz) Black beans, canned (organic, rinsed and drained)
1/2 can (15oz) Chickpeas, canned, drained (organic, rinsed)
1 tbsp Red curry paste (1-2 tbsp.)
2 tbsp Honey, raw (2-3 tbsp.)
1 pinch Salt (to taste)
1 dash Black pepper (to taste)
2 cup Quinoa, cooked (can use leftover rice or any grain will do)

Instructions


In a large pot or pan, cook chopped onion and minced garlic in olive oil for about 5 minutes on medium heat until soft.

Add pumpkin, tomatoes, vegetable broth or water, coconut milk, black beans, and garbanzo beans. 

Add 1 tablespoon of red curry paste, stir everything well, and season with salt and pepper. Taste your curry, season with more salt if needed. Add another tablespoon of red curry paste, if desired. (Different brands of red curry paste have different degrees of spiciness. Be careful not to add too much of red curry paste if it is of a spicier variety).

Start adding honey only after you’ve seasoned the curry with salt, because we’re using honey here not to really sweeten the curry but to balance the flavors. Add 1 tablespoon of honey (after seasoning with salt), taste your curry. Add another tablespoon (or 2) of honey if desired.

Bring to boil, make sure to stir all ingredients well together to combine flavors and spices. Reduce to simmer and cook for 15 minutes on very low simmer.

Serve over quinoa. ENJOY!

Note:

For a heartier dish, sauté some asparagus and cauliflower, put over the quinoa and then added the curry on top.


Nutrition Facts

Per Portion

Calories 391
Calories from fat 73
Calories from saturated fat 12.4
Total Fat 8.1 g
Saturated Fat 1.4 g
Trans Fat 0.2 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 6.0 g
Cholesterol 0
Sodium 696 mg
Potassium 874 mg
Total Carbohydrate 72 g
Dietary Fiber 17.6 g
Sugars 18.7 g
Protein 15.9 g

Dietary servings

Per Portion


Grain 1.4
Meat Alternative 0.9
Vegetables 3.6

Energy sources


Pygal65%458.0265915943971235.1486426191616519%292.30634396294573198.1440723361295416%337.08145294229286118.4620302173138565%19%16%CarbohydratesFatProtein
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