Though Winter is on the way, an array of vibrant produce is still being harvested at The Green Backyard. With the temperatures dropping and pumpkins in season, now is the perfect time to make this warming yet wholesome curry. This hearty and healthy vegan dish was prepared entirely using fresh ingredients grown at the community garden and products found in the on-site ethical shop.
This curry is bursting with beneficial vitamins, minerals, and plant compounds. Each ingredient adds to the incredible nutritional profile of this highly nutritious dish, packing it with vitamins, minerals, and antioxidants that can boost immunity, protect eyesight, build strong bones, improve heart health, promote good skin, and reduce the risk of chronic disease and cancer.
Some benefits of the main ingredients:
- Vitamin A
- Vitamin C
- B6 and B2
- Vitamin K
- Omega-3 fats
- Fibre and more…
- Contains the natural anti-inflammatory compound curcumin
- Increases the antioxidant capacity of the body
- Lowers risk of heart disease
- Helps prevent cancer and delay aging
- Vitamin K
- Vitamin A
- Also contains plant compounds:
- Lutein (promotes eye health)
- Kaempferol (linked to decreased risk of cancer and chronic disease),
- Nitrates (promotes heart health)
- Quercertin (wards off infection and inflammation)
- Zeaxanthin (eye health)
- Heart-protective monosaturated fats
- Promote bone health
- Prevent gallstones
Pumpkin Coconut Curry
- 500 g Pumpkin or qquash (+ any other autumnal vegetables you would like to add)
- 100 g Spinach or other leafy greens
- 2 tbsp Coconut oil (optional - omit if oil free)
- 1 tsp Black mustard seeds
- 1 Small onion (finely chopped)
- 4 cloves Garlic (finely chopped)
- 4 tsp Grated ginger
- 1 tsp Ground cumin
- 1 Hot red chilli (finely chopped)
- 1/2 tsp Chilli powder
- 2 tsp Garam Masala
- 1 tsp Tumeric
- 1 tsp Cinnamon
- 1-2 tsp Natural sweetener of choice (optional)
- 1 tin Full-fat coconut milk (use homemade to keep it zerowaste)
- 1 tin Chopped tomatoes or 250g fresh tomatoes (peeled and chopped) or homemade tomato sauce
- 1 tsp Pink Himalayan sea salt
- Fresh coriander, cherry tomatoes, lightly toasted cashews, seeds, and lime wedges to serve
Preheat oven 200° C. Dice and deseed the pumpkin and other roasting vegetables. Drizzle with oil (optional – omit if oil free), season, and place on a baking tray, and roast for about 30 mins until soft.
Whilst the vegetables are roasting, heat the coconut oil (optional – omit if oil free) on a medium heat in a heavy bottom pan. When the oil is hot, add mustard seeds and wait until they start popping, stirring from time to time. Wait another minute before adding onion.
Add the chopped onion, stirring it from time to time. Cook until soft and translucent.
Add garlic, ginger, and fresh chilli. Cook for 2 minutes, stirring frequently to ensure the ginger does not stick to the pan.
Now add the ground spices and the salt. Reduce heat to low and stir to coat everything in the spices. Stir frequently, cooking for 1-2 minutes until the spices are fragrant.
Add the tinned or chopped tomatoes. Cook for 2 minutes until the tomatoes become have broken down.
Add the coconut milk and roasted pumpkin and vegetables. Let everything come to a gentle boil and then simmer for around 10 minutes.
Taste and adjust spicing as desired. Add natural sweetener like coconut sugar or homemade date syrup if desired.
Serve with chopped cherry tomatoes, lightly toasted cashews, and coriander on top. Serve with rice or homemade bread.
This dish can be made ahead to let the flavours intensify and gently warmed through before serving.