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Nourishing Yellow Chickpea Pumpkin Curry with Coconut Brown Rice

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $2.4

$2.40 per serving

63 people like this recipe

63 likes

This recipe is ready in 75 minutes

Ready in 1 hour and 15 minutes

4 vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan lunch,main course,main dish,dinner asian,indian
spoonacular Score:78%

Spoonacular Score: 78%

 

Nourishing Yellow Chickpea Pumpkin Curry with Coconut Brown Rice is a main course that serves 4. One serving contains 528 calories, 15g of protein, and 18g of fat. For $2.4 per serving, this recipe covers 32% of your daily requirements of vitamins and minerals. 63 people were glad they tried this recipe. A mixture of curry powder, cayenne pepper, ground turmeric, and a handful of other ingredients are all it takes to make this recipe so delicious. It is brought to you by Ambitious Kitchen. A few people really liked this Indian dish. From preparation to the plate, this recipe takes around 1 hour and 15 minutes. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. Overall, this recipe earns a solid spoonacular score of 75%. Similar recipes include Healing Lemongrass Chickpea Thai Green Curry with Toasted Coconut Brown Rice, Yellow Thai Curry Coconut Fried Rice, and One Pan Thai Coconut Yellow Curry Chicken & Rice + Video.

Gruener Veltliner, Riesling, and Sparkling rosé are great choices for Curry. The best wine for Indian food will depending on the dish, of course, but these picks can be served chilled and have some sweetness to complement the spiciness and complex flavors of a wide variety of traditional dishes. You could try Laurenz V Singing Gruner Veltliner. Reviewers quite like it with a 4.4 out of 5 star rating and a price of about 16 dollars per bottle.

Laurenz V Singing Gruner Veltliner

A very attractive fruit bouquet yields apple, peach and citrus aromas along with a typical Veltliner spiciness and a touch of white pepper. The soft and juicy palate is supported by fine acidity. It sings on the palate!

» Get this wine on Wine.com

Ingredients

Servings:
1 tsp
1 tsp coconut oil
coconut oil
1 cup
1 cup brown rice
brown rice
2.25 cups
2.25 cups water
water
0.5 Tbsps
0.5 Tbsps coconut oil
coconut oil
3 cloves
3 cloves garlic
garlic
1 Tbsp
1 Tbsp ginger
ginger
1 bunch
1 bunch diced green onions
diced green onions
1
1  carrot
carrot
2 cups
2 cups fresh butternut squash
fresh butternut squash
3 cups
3 cups cauliflower
cauliflower
1 Tbsp
1 Tbsp yellow curry powder
yellow curry powder
0.5 tsps
0.5 tsps ground turmeric
ground turmeric
0.25 tsps
0.25 tsps cayenne pepper
cayenne pepper
15 oz
15 oz canned lite coconut milk
canned lite coconut milk
1 cup
1 cup broth
broth
2 Tbsps
2 Tbsps creamy peanut butter
creamy peanut butter
1 Tbsp
1 Tbsp gluten-free coconut aminos
gluten-free coconut aminos
0.5 tsps
0.5 tsps salt
salt
some
some black pepper
black pepper
1
1  red bell pepper
red bell pepper
15 oz
15 oz canned chickpeas
canned chickpeas
0.5 cups
0.5 cups frozen peas
frozen peas
some
some peanuts
peanuts
1 tsp coconut oil
1 tsp
coconut oil
1 cup brown rice
1 cup
brown rice
2.25 cups water
2.25 cups
water
0.5 Tbsps coconut oil
0.5 Tbsps
coconut oil
3 cloves garlic
3 cloves
garlic
1 Tbsp ginger
1 Tbsp
ginger
1 bunch diced green onions
1 bunch
diced green onions
1  carrot
1
carrot
2 cups fresh butternut squash
2 cups
fresh butternut squash
3 cups cauliflower
3 cups
cauliflower
1 Tbsp yellow curry powder
1 Tbsp
yellow curry powder
0.5 tsps ground turmeric
0.5 tsps
ground turmeric
0.25 tsps cayenne pepper
0.25 tsps
cayenne pepper
15 oz canned lite coconut milk
15 oz
canned lite coconut milk
1 cup broth
1 cup
broth
2 Tbsps creamy peanut butter
2 Tbsps
creamy peanut butter
1 Tbsp gluten-free coconut aminos
1 Tbsp
gluten-free coconut aminos
0.5 tsps salt
0.5 tsps
salt
some black pepper
some
black pepper
1  red bell pepper
1
red bell pepper
15 oz canned chickpeas
15 oz
canned chickpeas
0.5 cups frozen peas
0.5 cups
frozen peas
some peanuts
some
peanuts

Equipment

bowl
bowl
frying pan
frying pan
pot
pot
bowl
bowl
frying pan
frying pan
pot
pot


Instructions

Read the detailed instructions on Ambitious Kitchen

Price Breakdown

Cost per Serving: $2.40
Ingredient
1 teaspoon coconut oil
1 cup brown rice
½ tablespoons coconut oil
3 cloves garlic
1 tablespoon ginger
1 bunch diced green onions
1 carrot
2 cups fresh butternut squash
3 cups cauliflower
1 tablespoon yellow curry powder
½ teaspoons ground turmeric
¼ teaspoons cayenne pepper
15 ounces canned lite coconut milk
1 cup broth
2 tablespoons creamy peanut butter
1 tablespoon gluten-free coconut aminos
1 red bell pepper
15 ounces canned chickpeas
½ cups frozen peas
Price
$0.06
$0.61
$0.11
$0.20
$0.04
$0.16
$0.11
$0.62
$1.67
$0.31
$0.05
$0.06
$2.59
$0.76
$0.11
$0.40
$0.60
$0.87
$0.28
$9.60

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Keeping ginger on hand all the time doesn't mean you have to buy bottled ginger. Instead, freeze fresh ginger whole and grate what you need while its still frozen.

  • Fresh cauliflower should be white without any discoloration. If its leaves are attached, they should be green and not wilty. Store cauliflower in the crisper in your fridge and use within 5-7 days.

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
527 Calories
15g Protein
18g Total Fat
77g Carbs
56% Health Score
Limit These
Calories
527
26%

Fat
18g
28%

  Saturated Fat
10g
68%

Carbohydrates
77g
26%

  Sugar
7g
8%

Cholesterol
0.0mg
0%

Sodium
1082mg
47%

Get Enough Of These
Protein
15g
30%

Vitamin A
11326IU
227%

Manganese
3mg
165%

Vitamin C
101mg
123%

Vitamin B6
1mg
62%

Fiber
12g
50%

Magnesium
165mg
41%

Folate
142µg
36%

Phosphorus
343mg
34%

Vitamin K
35µg
34%

Potassium
1041mg
30%

Vitamin B1
0.44mg
29%

Vitamin B3
5mg
28%

Copper
0.51mg
26%

Iron
4mg
24%

Vitamin B5
2mg
21%

Vitamin E
2mg
19%

Zinc
2mg
18%

Calcium
140mg
14%

Vitamin B2
0.18mg
11%

Selenium
4µg
6%

covered percent of daily need

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