Mmm… It’s that time of the year again, when the pumpkins are in season, you can feel cold radiating from the floor through your body, and you’re seeking comfort from your favorite fall recipe.
Curry is an amazing food for the fall, as it’s super easy to put together on the weekend, after school or work, and creates a warm feeling in the house. It’s also extremely affordable and surprisingly nutritious using the ingredients listed below, but we’ll talk nutrition afterwards. This recipe calls for vegetables in season, ensuring a meal that is fresh, sustainable, and easy on your wallet. It’s also delicious and easily customizable to your own tastes.
This curry is coconut milk based, and most of the ingredients can be found in your own pantry. This recipe was put together within 30 minutes, you only need one pot!!
It’s packed with plant-based proteins including lentils, chickpeas and brown rice, and is even vegan, and gluten-free. So let’s get to the ingredients.
- 1 tbsp coconut oil
- 3 cloves of garlic
- 1 large red onion
- 1.5 tbsp Garam Masala
- 1 tsp turmeric
- 1 tsp ground coriander
- 1 tsp ground cumin
- 3 diced tomatoes
- 1 can coconut milk
- 1 cup chickpeas
- 1/2 cup lentils
Any seasonal vegetables including but not limited to: pumpkins, squash, acorn squash, sweet potato, etc.
Basil to garnish
Salt and Pepper to taste
- Heat pan over medium-high heat and add coconut oil. Once coconut oil is spread, add the garlic, onion and cook until tender (about 5 minutes).
- Add all the spices including the Garam Masala, cook until fragrant (another couple minutes), be sure to stir.
- Add the tomatoes, coconut milk, lentils, rinsed chickpeas, seasonal vegetables and bring to a simmer for about 30-50 minutes. This will allow the flavours to be released. At the 20 minutes point, you may test the curry and add more spices if you would like. Serve on top of your favorite rice!
Credit: The recipe and photos are provided by Alyshia Guan, high school student, passionate about nutrition and pursuing a career in dietetics.
Dietitian’s Tip: Coconut curry can be so delicious it makes portion control difficult! To avoid overeating, boost up the fiber content by serving over brown or wild rice (instead of white rice) and add more non-starchy vegetables such as broccoli, cauliflower, and carrots to instead of squashes. The extra fiber will keep you feeling fuller for longer and avoid excessive carb intake. To cut down on saturated fat, choose “light” coconut milk and change the “1 tablespoon of coconut oil” to 1½ tbsp, and add 1½ tbsp of canola or olive oil.
Photo by: Alyshia Guan