Spiced Pumpkin and Potato Curry

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Spiced Pumpkin and Potato Curry
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Health Score:
Health Score
4,5 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
749
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie749 kcal(36 %)
Protein16.68 g(17 %)
Fat11.12 g(10 %)
Carbohydrates145.14 g(97 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A1,030.04 mg(128,755 %)
Vitamin D0 μg(0 %)
Vitamin E1.38 mg(12 %)
Vitamin B₁0.15 mg(15 %)
Vitamin B₂0.17 mg(15 %)
Niacin2.11 mg(18 %)
Vitamin B₆0.27 mg(19 %)
Folate42.1 μg(14 %)
Pantothenic acid0.42 mg(7 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C55.03 mg(58 %)
Potassium870.13 mg(22 %)
Calcium57.81 mg(6 %)
Magnesium35.69 mg(12 %)
Iron2.12 mg(14 %)
Iodine0.75 μg(0 %)
Zinc0.68 mg(9 %)
Saturated fatty acids1.22 g
Cholesterol0 mg
Author of this recipe:
How healthy are the main ingredients?
garlicCuminPumpkinBasmati rice

Ingredients

for
4
For the curry
3 tablespoons
1
onion (finely chopped)
2 cloves
garlic (minced)
1 tablespoon
fresh Ginger root (minced)
1
red chile pepper (finely chopped)
1 teaspoon
2 teaspoons
ground Cumin
1 teaspoon
ground cilantro
1 teaspoon
1 teaspoon
4 cups
Pumpkin (peeled, seeded, and diced)
2 cups
floury potatoes (peeled and diced)
1 ½ cups
low-sodium vegetable stock
freshly ground Black pepper
To serve
3 cups
Basmati rice (cooked)
3 tablespoons
Product recommendation
Add more stock or water to the curry if it starts to dry out when cooking

Preparation steps

1.
For the curry: Heat the oil in a large saucepan or casserole dish set over a medium heat until hot. Add the onion, garlic, ginger, chilli, mustard seeds, and a pinch salt, sautéing until golden.
2.
Add the spices and stir well, cooking for 1 minute. Stir in the pumpkin and potato, and cook for a few minutes over a slightly reduced heat.
3.
Pour in the stock, stirring well, and bring to a simmer. Partially cover with a lid and cook over a low heat for 20 - 25 minutes until the pumpkin and potato are tender.
4.
Season to taste with salt and pepper. Serve over beds of rice garnished with coriander leaves.