Pumpkin, Chickpea and Fish Curry

Pumpkin, Chickpea and Fish Curry

Blood Sugar: 7Servings: 6Preparation Time: 45minMeal Category: Dinner
Micronutrients:Vitamin AOmega 3Folate

Macronutrients per 100g

Energy
126kcal
Sugar
3g
Fat
5g
Fiber
2g
Sat fat
1g
Protein
8g
Carbs
14g
Sodium
181mg

Ingredients

2 tsp ground Ground coriander, 1 tsp ground Ground turmeric, 1 tsp ground Ground chilli, 800g / 28.22oz cut into 3 cm cubes Peeled pumpkin, 400g / 14.11oz drained and rinsed Chickpeas, 500ml / 16.91fl oz Chicken stock, 500g / 17.64oz cut into large cubes Skinless white fish fillets, 12 peeled and deveined, tails intact Raw king prawns, 1/2 cup roughly chopped Coriander leaves, 120g / 4.23oz Baby spinach, 1 Lime juice, 1 tbsp Extra virgin olive oil, 1 finely diced Brown onion, pinch Salt, 1 crushed Garlic clove, 3 cm piece peeled and grated Ginger, 1 tbsp ground Ground cumin

Preparation

1. Heat 1 tbsp extra virgin olive oil in a frying pan over medium heat. 2. Add 1 finely diced brown onion and a pinch of salt. Sauté for 2-3 minutes. 3. Add 1 crushed garlic clove and 3 cm piece of peeled and grated ginger. Cook for 1 minute. 4. Add 2 tsp ground coriander, 1 tsp ground turmeric, and 1 tsp ground chilli. Fry for 1 minute. 5. Stir in 800g peeled pumpkin, 400g chickpeas, and 500ml chicken stock. Cover and cook for 25 minutes. 6. Add 500g skinless white fish fillets and cook for another 2-3 minutes. 7. Add 12 raw king prawns and simmer for 2-3 minutes or until seafood is cooked. 8. Stir in 1/2 cup roughly chopped coriander leaves and 120g baby spinach. 9. Taste and season with lime juice, salt, and freshly ground black pepper.

Micronutrients % of RDI

Iron
2% of RDI
Magnesium
28% of RDI
Vitamin C
6% of RDI
Omega 3
14% of RDI
Vitamin A
16% of RDI
Calcium
34% of RDI
Folate
10% of RDI

Good to know

A grain cooker makes it super easy to cook brown rice, quinoa, and other grains perfectly every time. Cook more than you need and freeze the extra for a quick meal another day.

How to Prepare

1. Heat 1 tbsp extra virgin olive oil in a frying pan over medium heat. 2. Add 1 finely diced brown onion and a pinch of salt. Sauté for 2-3 minutes. 3. Add 1 crushed garlic clove and 3 cm piece of peeled and grated ginger. Cook for 1 minute. 4. Add 2 tsp ground coriander, 1 tsp ground turmeric, and 1 tsp ground chilli. Fry for 1 minute. 5. Stir in 800g peeled pumpkin, 400g chickpeas, and 500ml chicken stock. Cover and cook for 25 minutes. 6. Add 500g skinless white fish fillets and cook for another 2-3 minutes. 7. Add 12 raw king prawns and simmer for 2-3 minutes or until seafood is cooked. 8. Stir in 1/2 cup roughly chopped coriander leaves and 120g baby spinach. 9. Taste and season with lime juice, salt, and freshly ground black pepper.

Good to Know

A grain cooker makes it super easy to cook brown rice, quinoa, and other grains perfectly every time. Cook more than you need and freeze the extra for a quick meal another day.

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