Dietitian's Pick: Chickpea, Pumpkin & Cashew Korma Curry

Serves: 4 Time to make: 30 mins Total cost: $22.40 / $5.60 per serve (at time of publication)


Ingredients

  • ¼ cup korma paste

  • 1 x 270ml can reduced-fat coconut milk

  • 4 cups diced butternut pumpkin

  • ½ x 500g bag frozen baby beans

  • 200g button mushrooms, trimmed, halved

  • 1 cup reduced-salt vegetable stock

  • 1 x 400g can no-added-salt chickpeas, rinsed, drained

  • 1 x 250g packet cauliflower rice 

  • 1 ½ cups steamed or microwavable rice

  • 2 cups baby spinach 

  • ¼ cup chopped unsalted roasted cashews

  • Fresh coriander, to serve


Instructions


Step 1

Place the korma paste into a large, deep, non-stick frying pan and set over a medium heat. Add coconut milk and stir until mixture simmers. Add pumpkin, cover pan with a lid and cook for 10 minutes, stirring often.


Step 2

Add beans, mushrooms and vegetable stock to pan; stir to combine. Cover and continue to cook for 5 minutes. Add the chickpeas; cook, uncovered, for 5 minutes, stirring occasionally.


Step 3

Meanwhile, place cauliflower rice into a microwave-safe bowl and cover. Microwave on high for 2 minutes. Heat the low-GI rice as per packet directions. Add heated rice to cauliflower; stir to combine. Cover.


Step 4

Stir the spinach leaves into the curry until wilted. Garnish with cashews and coriander, and serve with cauliflower and brown rice. 


Nutritional information (per serve)


Kilojoules  1,860kJ

Calories  445cal

Protein  16.9g

Total fat  15.6g

Saturated fat  6.8g

Carbohydrates  50.5g

Sugars  10.4g

Dietary fibre  14.1g

Sodium  494mg

Calcium  140mg

Iron  5.5mg


***Serving size depends on each bariatric patient’s needs.***


Source: Healthyfoodguide.

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