Curry with Chickpeas and Squash
Since cow’s milk naturally provides more nutrients than coconut milk, it’s a great choice when making curry.
Ingredients
30 mL (2 tbsp) butter
30 mL (2 tbsp) ground curry
2.5 mL (1/2 tsp) ground turmeric
2 onions, minced
15 mL (1 tbsp) ginger, finely grated
1 clove garlic, finely chopped
750 mL (3 cups) butternut squash, cubed
375 mL (1½ cups) vegetable broth
15 mL (1 tbsp) tomato paste
540 mL (19 oz) canned chickpeas, drained and rinsed
500 mL (2 cups) cauliflower, cut into small florets
750 mL (3 cups) kale, chopped
500 mL (2 cups) milk
30 mL (2 tbsp) cornstarch
45 mL (3 tbsp) fresh cilantro, chopped
Salt to taste
Nutritional information
Energy
384 Calories
Protein
16 g
Carbohydrate
59 g
Fat
12 g
Fibre
12.3 g
Sodium
588 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV*
Calcium
27 % / 352 mg
Vitamin C
113 %
Vitamin A
73 %
Folate
45 %
Niacin
37 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
- In a large saucepan, heat the butter over medium-high heat. Add the curry and turmeric and mix well. Add the onions and cook over medium heat for 5 to 6 minutes, stirring regularly.
- Add the ginger, garlic, squash, broth and tomato paste and mix well. Season with salt and bring to a boil. Cook, covered, over medium-low heat for 15 minutes.
- Add the chickpeas, cauliflower and kale. Continue cooking for 5 minutes.
- In a small bowl, combine the milk and cornstarch. Add this mixture to the squash curry and bring to a boil, stirring constantly, until thickened.
- Check the seasoning. Add the cilantro and serve.
For more dietitians’ favourite recipes, visit Dairy Farmers of Canada
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