Goan Squash & Chickpea Curry
This hearty west Indian inspired recipe uses butternut squash, which is an abundant source of powerful antioxidants, including vitamins A, C and E, and beta-carotene (1).
One cup (205 grams) of cooked butternut squash has only 83 calories and provides 7 grams of filling fibre, making it an excellent choice if your looking to lose some weight and body fat. You can also try this with other squashes, including pumpkin for a spicy seasonal twist!
Butternut squash is an abundant source of powerful antioxidants, including vitamin C, vitamin E, and beta-carotene.
But let's not forget about the power packed chickpeas in this recipe too. Chickpeas, also known as garbanzo beans, are part of the legume family. They contain about 46 calories per 28g serving, and include several vitamins and minerals (2). They’re also a great source of fibre and protein, which may also help keep your appetite under control and help you to feel fuller for longer.
Chillies and creamy coconut milk goes into many traditional dishes in the west Indian state of Goa. If you want to keep this dish a little lighter, you can substitute coconut milk with a coconut flavoured non-dairy yogurt. Alpro Plain with Coconut works really well!
Serves 4 - Ready in 1 hour
1 onion, roughly chopped
2cm (1”) piece of root ginger, peeled and grated
400g can chickpeas, drained
2 green chillies, deseeded and roughly chopped
low calorie cooking spray
1 tsp black mustard seeds
2 tsp cumin seeds
8 curry leaves (optional)
1 tsp turmeric
1/2 tsp ground cinnamon
1 large butternut squash, peeled deseeded and cut into chunks
600ml boiling vegetable stock
1 tbsp tomato puree
180ml light coconut milk (or non-dairy coconut yogurt)
1 tbsp white wine vinegar
A small handful of finely chopped fresh coriander, to garnish
1 red chilli, deseeded and finely chopped, to garnish
Put the onion, ginger, half the chickpeas and the green chilies in a food processor and blitz to a fine puree.
Spray a heavy based non-stick saucepan with low calorie cooking spray and place over a medium heat. Add the black mustard seeds, cumin seeds and curry leaves (if using) and stir-fry for 1-2 minutes to release their fragrance. Stir in the turmeric and cinnamon.
Reduce the heat to low, add the onion puree mix and cook for 2-3 minutes. Stir in the squash to coat well with the spices.
Add the stock, tomato purée, remaining chickpeas and the coconut milk cook gently for 25-30 minutes or until the squash is tender.
Add the vinegar and cook for 1 minute, then scatter over the coriander and red chilli and serve hot with your favourite rice.
Adelle Adams CNM Dip.HC is a qualified Health Coach (College of Naturopathic Medicine) and member of the UK Health Coaches Association. As a certified Health Coach and Wellness Specialist, Adelle primarily educates and motivates clients to assume more personal responsibility for their health by adopting a healthy attitude, lifestyle, and diet. Articles posted are not a substitute for professional medical or nutritional advice and treatment.