Spiced Pumpkin and Potato Curry

Name: Spiced Pumpkin and Potato Curry
Total time: 50 min
Yield: 4
Ingredients: 3 tablespoons sunflower oil; 1 onion (finely chopped); 2 cloves garlic (minced); 1 tablespoon fresh Ginger root (minced); 1 red chile pepper (finely chopped); 1 teaspoon Mustard seed; 2 teaspoons ground Cumin; 1 teaspoon ground cilantro; 1 teaspoon Garam Masala; 1 teaspoon paprika; 4 cups Pumpkin (peeled, seeded, and diced); 2 cups floury potatoes (peeled and diced); 1.5 cups low-sodium vegetable stock; salt; freshly ground Black pepper; 3 cups Basmati rice (cooked); 3 tablespoons cilantro leaf

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Health Score:

4,5 / 10

Difficulty:

easy

Difficulty

Preparation:

50 min.

Preparation

Calories:

749

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	749 kcal	(36 %)
Protein	16.68 g	(17 %)
Fat	11.12 g	(10 %)
Carbohydrates	145.14 g	(97 %)
Sugar added	0 g	(0 %)
Roughage	3.5 g	(12 %)

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more nutritional values

Vitamin A	1,030.04 mg	(128,755 %)
Vitamin D	0 μg	(0 %)
Vitamin E	1.38 mg	(12 %)
Vitamin B₁	0.15 mg	(15 %)
Vitamin B₂	0.17 mg	(15 %)
Niacin	2.11 mg	(18 %)
Vitamin B₆	0.27 mg	(19 %)
Folate	42.1 μg	(14 %)
Pantothenic acid	0.42 mg	(7 %)
Biotin	1.31 μg	(3 %)
Vitamin B₁₂	0 μg	(0 %)
Vitamin C	55.03 mg	(58 %)
Potassium	870.13 mg	(22 %)
Calcium	57.81 mg	(6 %)
Magnesium	35.69 mg	(12 %)
Iron	2.12 mg	(14 %)
Iodine	0.75 μg	(0 %)
Zinc	0.68 mg	(9 %)
Saturated fatty acids	1.22 g
Cholesterol	0 mg

Author of this recipe:

EAT SMARTER

all recipes of this author

How healthy are the main ingredients?

garlic Cumin Pumpkin Basmati rice

Ingredients

for

servings

For the curry: 3 tablespoons
sunflower oil; 1
onion (finely chopped); 2 cloves
garlic (minced); 1 tablespoon
fresh Ginger root (minced); 1
red chile pepper (finely chopped); 1 teaspoon
Mustard seed; 2 teaspoons
ground Cumin; 1 teaspoon
ground cilantro; 1 teaspoon
Garam Masala; 1 teaspoon
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 tablespoons
cilantro leaf

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Product recommendation

Add more stock or water to the curry if it starts to dry out when cooking

Preparation steps

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.

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.

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.

Season to taste with salt and pepper. Serve over beds of rice garnished with coriander leaves.