This curry is a #HubSquad submission from our lovely members Claire and Ashley! We made the following suggestions for a whole food-based and plate-modelled meal.

  • Increased the chickpeas and divided the meal into 4 serves so that each portion equals 1 protein-rich serve.
  • Replaced potato with pumpkin as a lower carbohydrate option for a more balanced meal as it already contains rice and chickpeas.
  • Increase tinned tomatoes and add some baby spinach to increase the vegetable serves.
  • Added some ginger and mustard seeds for flavour.

We’ve also added the nutritional content. Enjoy!

pumpkin, chick pea curry
Print Recipe
5 from 1 vote

Pumpkin, Chickpea and Coconut Curry

A warming and nourishing bowl of tasty goodness! Give this easy and cheap veggo curry a go, you won't regret it!
Prep Time15 mins
Cook Time50 mins
Total Time1 hr 5 mins
Course: Main Course
Cuisine: The Plate Model, Vegan, Vegetarian, Wholefoods
Keyword: chickpea, pumpkin
Servings: 5 people
Calories: 485kcal
Author: Claire and Ashley Bruton

Ingredients

  • 1 tbsp oil, olive extra virgin
  • 1 onion, brown diced
  • 2 cloves garlic minced
  • 2 tsp ginger, minced
  • 1 chilli, red diced
  • 1 tsp seeds, mustard
  • 1 bunch coriander, fresh leaves picked and stalks chopped
  • 1 tsp turmeric
  • 800 g tomato, diced, canned
  • 270 ml coconut milk, canned light
  • 800 g chick peas, canned drained and rinsed
  • 500 g pumpkin, butternut peeled and chopped into 2cm chunks
  • 2 cups spinach, baby
  • 1 cup rice, brown raw

Instructions

  • Add the oil to a medium-sized pot over medium-low heat. When hot, add the onion and cook for 3-4 minutes or until they begin to soften. Add the garlic, ginger, chilli and cook for 30 seconds.
  • Then add the mustard seeds, coriander stalks and cook for another 30 seconds.
  • Add the turmeric, tomatoes and coconut milk, bring to a gentle boil. Add the chickpeas and pumpkin. Bring to a simmer and cover for 40 minutes until pumpkin is tender. Add water if it looks dry.
  • In the meanwhile cook rice as per packet instruction.
  • Remove lid from curry and cook for a further 10 minutes to thicken the sauce.
  • Turn off the heat and stir through the spinach leaves.
  • Serve warm with rice and coriander leaves and condiments such as greek yoghurt and chutney. Season curry with salt and pepper to taste.

Notes

Whole foods: 82%
1 serve of this recipe provides:
  • ¾ serve of protein*
  • ¾ serve of carbohydrate
  • 2 serves of fat
  • 4 serves of non-starchy vegetable
*Chickpeas have been counted as a protein serve but please note that for those who are managing their blood glucose levels, this needs to be counted in your carbohydrate serve.

Nutrition

Calories: 485kcal | Carbohydrates: 67g | Protein: 18g | Fat: 12g | Saturated Fat: 5g | Sodium: 437mg | Fiber: 20g | Sugar: 18g | Calcium: 194mg

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