Spiced Pumpkin and Potato Curry
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(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
525
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 525 cal. | (25 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 96 g | (64 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 41.1 μg | (69 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 1,205 mg | (30 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 206 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the curry
- 3 Tbsps sunflower oil
- 1 onion (finely chopped)
- 2 cloves garlic cloves (minced)
- 1 Tbsp fresh ginger (minced)
- 1 red chili pepper (finely chopped)
- 1 tsp Mustard seed
- 2 tsps ground Cumin
- 1 tsp ground cilantro
- 1 tsp Garam Masala
- 1 tsp paprika
- 4 cups Pumpkin (peeled, seeded, and diced)
- 2 cups floury potatoes (peeled and diced)
- 1 ½ cups low-sodium vegetable stock
- salt
- freshly ground Black pepper
- To serve
- 3 cups Basmati rice (cooked)
- 3 Tbsps cilantro
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.
