Pumpkin Curry
Prep time: 15min
Total time: 35min
Serves 4
1
small onion, chopped
0
2 cloves
garlic, peeled and crushed
0
2 tbsp
canola oil
30 mL
2 tbsp
freshly grated ginger
30 mL
6 cups
peeled, diced pumpkin
1.5 L
4 tsp
Curry Powder
20 mL
1/4 tsp
each salt and pepper
1 mL
3 tbsp
tomato paste
45 mL
1 1/2 cups
Chicken Broth - 35% Less Sodium
375 mL
1 cup
canned Chick Peas, drained and rinsed
250 mL
1/4 cup
Seedless Thompson Raisins
60 mL
1/4 cup
Slivered Almonds
60 mL
2 tbsp
chopped fresh cilantro
30 mL
¼ of the recipe
calories
390
fat
12 g
saturated fat
1 g
carbs
56 g
protein
14 g
fibre
10 g
sodium
650 mg
Directions
-
Using a food processor, purée the onion and garlic into a paste. Heat the oil in a large saucepan over medium-high heat. Stir in the onion-garlic paste and ginger. Cook until most of the moisture evaporates. Stir in the pumpkin, curry powder, salt and pepper and cook for 1 min. Mix in the tomato paste and cook another 2 to 3 min.
-
Add the broth, cover loosely and keep to a low simmer. Cook until the pumpkin is tender and the sauce has thickened slightly, 10 to 12 min. Stir in the chick peas, cook until heated through, 2 to 3 min.
-
Garnish each bowl with raisins, almonds and cilantro and serve with Basmati Rice.
Tip
For a milder curry, reduce ginger to 1 tbsp (15 mL) and curry powder to 2 tsp (10 mL).How To: Slice & Dice
Master the art of pumpkin cutting with these simple steps:
1. Use a classic 8- to 10-in. (20 to 25 cm) chef’s knife to cut around the stem – remove and discard. Next, cut the pumpkin into wedges by following the ridges as a guide.
2. Remove seeds with a spoon and peel off the remaining skin using the chef’s knife.
3. Cut flesh into large chunks and use immediately or wrap in plastic wrap and store in the refrigerator for up to three days.