VEGAN BUTTERNUT CHICKPEA CURRY

This recipe was introduced to me when I started my health journey a couple of years ago, and it pushed me to find delicious and nutritious recipes. It combines beautiful flavours with stunningly healthy ingredients.

METHOD

1. Preheat oven to 200°C. Cut both ends off the butternut, peel it and cut it in half lengthways. Cut into roughly equal-sized cubes, about 1 cm. 

2. Place on a large baking tray, drizzle generously with oil, salt and pepper, toss and place in the oven for 35 to 40 minutes until soft and starting to brown on the edges. 

3. In the meantime, start the curry. Add the coconut oil to a large pan on medium heat. Once melted, add finely chopped onion. Stir and fry the onion for a few minutes, then add the crushed garlic and grated ginger. Leave to cook for a further minute. 

4. Add all the spices—curry powder, garam masala, cumin, cumin seeds, turmeric and chilli powder. Cook for 30 seconds until fragrant, adding a little more oil if needed, so it does not burn. 

5. Add the chopped tomatoes, coconut milk and vegetable stock. Bring to a gentle simmer and let cook for 10 minutes. Transfer the mixture to a bowl, blend with a hand blender until smooth, or use a food processor. Transfer back to the pan. 

6. Add the chickpeas and cook for a further 5 to 10 minutes. It should have thickened and be nice and creamy and orange in colour. Taste the sauce and season with salt and pepper. If you like it spicy, you can add some extra chilli powder. 

7. Add the roasted butternut, stir and serve! Top with some chopped fresh coriander and serve with basmati rice and your favourite sides.

INGREDIENTS

Butternut, cubed ...............................................................390 g 
Vegetable oil ..............................................................As needed 
Salt and pepper .............................................................To taste 
Coconut oil, melted .............................................................30 g 
Red onion, minced ............................................................150 g 
Garlic, minced ....................................................................28 g 
Ginger, grated ......................................................................5 g 
Curry powder, medium ......................................................6 g 
Garam masala..................................................................... 2 g
Ground cumin.................................................................. 1,5 g 
Cumin seeds .........................................................................1 g 
Turmeric.............................................................................. 1 g 
Chilli powder.................................................................... 0,6 g 
Tinned chopped tomatoes ............................................400 ml 
Coconut milk .................................................................400 ml 
Vegetable stock ..............................................................200 ml 
Tinned chickpeas .............................................................400 g 
Salt ........................................................................................6 g
Pepper................................................................................... 2 g 
Fresh coriander, chopped .....................................For garnish 
Basmati rice ..............................................................As needed

BENEFITS

1. Rich in Nutrients

• Butternut Squash: Packed with vitamins A, C, and E, this squash supports immune function, eye health, and skin health. It’s also high in fiber, which aids digestion.
• Chickpeas: A fantastic source of plant-based protein, fiber, and essential minerals like iron and magnesium. Chickpeas support muscle function, heart health, and satiety.
• Coconut Milk: Provides healthy fats and adds a creamy texture without dairy, making it a great option for those who are lactose intolerant or following a vegan diet.

2. High in Fiber

• Both butternut squash and chickpeas are rich in fiber, which aids digestion, stabilizes blood sugar, and promotes a feeling of fullness—ideal for those looking to manage weight or improve digestive health.

3. Anti-Inflammatory Benefits

• Spices often used in curry, like turmeric, ginger, and garlic, have anti-inflammatory properties that may help reduce joint pain, support immunity, and improve overall health.

4. Boosts Heart Health

• The fiber, potassium, and antioxidants in butternut squash and chickpeas, along with the healthy fats in coconut milk, work together to support heart health. These ingredients can help reduce cholesterol levels and improve blood pressure.

5. Sustainable and Eco-Friendly

• As a vegan dish, butternut chickpea curry has a lower environmental impact compared to meat-based meals. Incorporating more plant-based dishes helps reduce greenhouse gas emissions and conserves natural resources.

6. Easy to Digest and Allergy-Friendly

• Since it’s dairy-free, gluten-free, and nut-free (if coconut is tolerated), this curry is generally easy on the stomach and suitable for various dietary restrictions.

Overall, vegan butternut chickpea curry is a delicious, filling, and versatile meal that promotes health and wellness.

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