Easy Balti Curry
With pumpkin and squash in season here in Ireland, and the cosy autumn weather beginning, this quick and easy Balti curry recipe with chickpeas or your favourite beans is perfect for the season. The name Balti comes from the little metal Balti dish these curries are traditionally served in, but you can use a saucepan or wide-bottomed frying pan.
Takes
Serves 4
Ingredients
- 400 g tin cooked butterbeans
- 400 g tin cooked chickpeas
- 1 large onion
- 2 cloves garlic
- 5 cm piece fresh ginger
- ½ tsp chilli flakes (optional, omit for a milder curry)
- ½ tsp ground cinnamon
- 1 tsp turmeric
- 2 tsp garam masala
- 1 tsp cumin
- 1 tsp ground coriander
- 1 tsp salt
- 400 g tin chopped tomatoes
- 400 g tin low-fat coconut milk
- 650 g pumpkin or squash
- 90 g baby spinach
- 15 g fresh coriander/cilantro or herb of choice
- 200 ml water
Instructions
- Drain and rinse the butterbeans and chickpeas (or beans of choice). Roughly chop the fresh coriander (or herb of choice) for garnish.
- Blend or finely chop the onion, ginger, and garlic. Add to a pan with the chilli flakes and ½ tsp salt. Cook over medium heat until the onions are soft and lightly browned, about 5 minutes. If the mixture begins to stick to the pan, add a couple of tablespoons of water to deglaze.
- Add the chopped pumpkin or squash along with a generous pinch of salt and 4 tbsp water. Cover the pan with a tight-fitting lid and cook for 5-10 minutes until the pumpkin or squash begins to soften. If the mixture sticks, add another 1-2 tbsp water.
- Add the chopped tomatoes, coconut milk, spices, and 200ml water. Stir in the remaining ½ tsp salt. Cook for another 5 minutes, stirring occasionally.
- Finally, add the baby spinach and stir through until wilted. Garnish with fresh coriander and serve with your favourite cooked grain or naan bread. Enjoy!
Notes
Beat the bloat: Replace the garlic and onion with the green part of a leek for a gentler, digestion-friendly alternative.
Nutrition
Calories: 464kcalCarbohydrates: 74gProtein: 21gFat: 11gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 1280mgPotassium: 1649mgFiber: 17gSugar: 15gVitamin A: 16522IUVitamin C: 36mgCalcium: 207mgIron: 9mg