Easy Balti Curry
Pumpkin and squash are in season here in Ireland, and with the cosy weather of Autumn beginning, this is an easy quick recipe for a delicious Balti curry with chickpeas or your favourite beans of choice. The name Balti comes from the little metal Balti dish these curries are served in but you can use a saucepan or wide bottomed frying pan.
Takes
Serves 4
Ingredients
- 400 g tin of cooked butterbean
- 400 g tin of cooked chickpeas
- 1 large Onion
- 2 cloves Garlic
- 5 cm piece of fresh ginger
- ½ tsp Chilli flake - optional if you prefer less heat
- 1/2 tsp ground cinnamon
- 1 tsp Turmeric
- 2 tsp Garam masala
- 1 tsp Cumin
- 1 tsp Coriander
- 1 tsp salt
- 400 g tin chopped tomatoes
- 400 g tin low fat coconut milk
- 650 g pumpkin/squash
- 90 g Baby spinach
- 15 g of Fresh coriander / cilantro or herb of choice
Instructions
- Method;
- Drain and rinse the butter beans and chickpeas or cooked beans of choice. Roughly chop the fresh coriander or herb of choice
- Blend or finely chop the onion, ginger, garlic, add to the pan with chilli flakes and ½ tsp of salt, cook on medium until onions are soft and start to lightly brown, this shold take about 5 mins. If they start to stick to the pan, add a couple of tablespoons of water and 'deglaze' the pan. Add the chopped pumpkin/ squash along with a generous pinch of salt, add 4 tbsp of water, cover the pan with a tight fitting lid, cook for 5-10 mins until the pumpkin/squash has started to cook through. If the pumpkin or squash does start to stick add another 1-2tbsp of water and loosen it from the pan.
- Add the tin of chopped tomatoes, the tin of coconut milk, all the spices, 200ml of water, the remaining ½ tsp of salt, cook for 5 mins, stirring occasionally, finally add the baby spinach and stir through to wilt, garnish with fresh coriander and serve with your favourite cooked grain or Naan bread. Enjoy!
Nutrition
Calories: 464kcalCarbohydrates: 74gProtein: 21gFat: 11gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 1280mgPotassium: 1649mgFiber: 17gSugar: 15gVitamin A: 16522IUVitamin C: 36mgCalcium: 207mgIron: 9mg