We made this amazing, throw-it-all-in-a-pan curry, using a brilliant yellow summer squash (from this week’s Growing Communities veg bag). But this can be made all year round with any type of squash, pumpkin or even sweet potato.
We love okra – a relatively recent discovery for us. An interesting veg – it releases a kind of gummy substance when it’s cut open which gives curries, soups and stews a nice thick and silky texture. It’s also known to be super-nutritious, containing an important source of fibre which has been reported to help lower cholesterol.
As always, experiment with your own veg here, this is just a guide to inspire your own creations…
You will need:
- 1 tsp coconut oil
- 1 brown onion, finely chopped
- 1 small squash (or 3 medium sweet potatoes), deseeded and chopped into large chunks
- 1 courgette, chopped into chunky half rounds
- 2 handfuls okra, tops cut off
- 2 cloves garlic, finely chopped
- Small handful coriander (stalks chopped finely, leaves reserved)
- 2 tsp ground cumin
- 2 tsp medium curry powder
- 1/2 tsp cayenne pepper
- 1/2 can organic haricot beans, rinsed (optional. Or try chickpeas or cannellini beans)
- 1 can organic chopped tomatoes
- 1 cup quality vegetable stock
- To serve: Bulgur wheat, buckwheat or brown rice (allow 50-75g per person)
- To serve: Squeeze lime, spoonful coconut cream
- Heat the coconut oil in a large saucepan.
- Add the onions and sweat for 10 mins on a low heat with the lid on, until softened.
- Add the squash, courgette, okra, garlic and chopped coriander stalk, and heat for 2-3 minutes, stirring frequently.
- Add the spices, stirring for 30 seconds, then stir in the beans, tomatoes and stock. Place the lid on the pan and simmer for 25-30 minutes, stirring occasionally, until the squash is soft and the curry has thickened. Taste and season if necessary.
- While the curry is cooking, prepare the bulgur wheat, buckwheat or brown rice.
- Serve the finished curry with a squeeze of lime juice and the reserved coriander leaves. We love this with a spoonful of coconut cream.
Keep the the skin on the squash for texture and added nutritional benefits. Try to buy organic, or give it a good scrub first…
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