Pumpkin, Chickpea & Coconut Curry



This fresh and flavourful curry is a celebration of the Kabocha “Japanese” pumpkin, which is FODMAP free according to Monash Uni. This means the portion size can be really generous!

[Prep Time: 5 mins. Cook Time: 45 mins. Total Time = 50 Minutes]

Serves four.


INGREDIENTS

Half a Kabocha “Japanese” pumpkin, chopped into 1 inch chunks and peeled

3 inch piece of ginger, peeled and finely chopped

6 spring onions - dark green parts only, finely sliced

1 tbsp coconut oil (or flavourless oil)

1 handful of fresh coriander, finely chop the stalks and keep the leaves for garnishing

10 curry leaves

1 tsp ground turmeric

A pinch of cinnamon

⅛ tsp asafoetida

1 stick lemongrass

1 cup tinned chopped tomatoes

Salt to taste

1 bunch of chard (around 5 big leaves)

½ cup of coconut cream

1 cup of canned chickpeas

Lime to serve

4 servings of rice - cook as per packet instructions


INSTRUCTIONS


  1. Start by prepping the veg: chopping the pumpkin, ginger and spring onions.

  2. Heat the oil in a large pan or wok and add the spring onion greens and ginger. Sauté for a couple minutes before adding the chopped coriander stalks.

  3. Add the spices: turmeric, curry leaves, asafoetida and cinnamon, and stir through.

  4. After a few more minutes when the spring onion has softened, add the pumpkin, canned tomatoes, a cup of water and a good pinch of salt.

  5. Put a lid on the pan and leave to simmer on a low-medium heat. This is a good moment to put some rice on to boil, but check the instructions on the packaging because at this point it’ll be ~35 mins before the curry is ready.

  6. After 25 minute, or when the pumpkin can be squished against the side of the pan, add the shredded chard, chickpeas and coconut milk. Once it’s stirred through, have a taste - add a little more salt if you think it needs it.

  7. Simmer down for a final 10 minute with the lid off. Now it’s time to serve!

  8. Serve with rice and garnish with fresh coriander and a good squeeze of lime.



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I strongly recommend consulting a registered nutritionist/dietician/medical practitioner.

* The low FODMAP diet has been shown to reduce symptoms in ~80% of IBS sufferers, so, unfortunately, it won't help 20%, but you also won't know unless you try. 

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