Pumpkin Chickpea Curry

Pumpkin Chickpea Curry

This dish combines the healthiness of eggplant, pumpkin and chickpeas with the flavoursome taste of curry to make a super nutritious but also super quick meal.

CAL P/SERVE
320
kJ P/SERVE
1340
FAT P/SERVE
9.5g
CARBS P/SERVE
44.1g
PROTEIN P/SERVE
9.5g
SUGAR P/SERVE
14.1g
SODIUM P/SERVE
469g
FAT
%
2%
ENERGY RDI%
15.4%

Eggplant has a host of vitamins and is a good source of fibre. Pumpkins are very low in calories and are rich in potassium. Chickpeas are superstars of the food world when it comes to providing dietary fibre and other nutrients like folate.

The nutritionals include 1/2 cup cooked rice per person.

This recipe is low fat, low sodium, low sugar and is gluten free.

Ingredients

  • 1 tbsp. olive oil
  • 1 small onion, chopped
  • 1 small eggplant, diced into cubes
  • 1/4 (300g) pumpkin pumpkin, peeled and cubed
  • 4 tbsp. Tikka Masala Curry Paste (Pataks Brand)
  • 1 x 425g can Chickpeas drained and rinsed
  • 1 can diced tomatoes
  • 1.5 cups water
  • 1 tsp. brown sugar

Method

  1. Preheat large saucepan over high heat, add oil and onion and cook until lightly browned.
  2. Add the eggplant to the onion and cook for 8-10 minutes until golden brown in colour.
  3. Now add the Curry Paste and stir 1 minute. Add pumpkin and water. Stir.
  4. Add tomatoes and sugar. Stir. Simmer for 20 mins.
  5. Add can of chickpeas and stir through. Simmer a further 10 mins until pumpkin is cooked.
  6. Serve immediately with cous cous or rice of your choice.

Nutrition Table

Servings: 4 Serving size:475g
Average Serve Average 100g
Energy 1340 kJ 283 kJ
  320 Cal 68 Cal
Protein 9.5 g 2.0 g
Fat, total 9.5 g 2.0 g
- Saturated 1.3 g 0.3 g
Carbohydrate 44.1 g 9.3 g
- Sugars 14.1 g 3.0 g
Sodium 469 mg 99 mg

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