Pumpkin and Chickpea Curry

serves 4

adapted from Whole Foods Market “Meals for 4 under $15”

  

Ingredients

2 Tbsp coconut oil or other oil

4 garlic cloves, mined

2 carrots, chopped

2 stalks celery, chopped

1 large onion, chopped

¼ cup crushed canned tomatoes (no salt added, if possible)

1 bay leaf

1 Tbsp curry powder

1 Tbsp powdered ginger or 3 Tbsp fresh grated or minced ginger

pinch of cayenne pepper (optional)

1 (15 oz.) can garbanzo beans, drained and rinsed

1 (16 oz.) can pumpkin puree*

3 cups low-sodium vegetable broth or water

1 large potato, scrubbed and diced (not peeled)

2 cups cauliflower florets (fresh or frozen)

2 Tbsp coconut milk (optional)

juice of 1 lime

salt and pepper

 

Instructions

Heat oil in a large saucepan over medium-high heat. Add garlic, carrots, celery and onion (and ginger if using fresh) and a pinch of salt. Cook until softened and golden, about 15 minutes. Add bay leaf, curry powder, ginger (if using dried) and cayenne (optional) and stir about 1 minute until fragrant. Add tomatoes, garbanzo beans, pumpkin and broth. Bring to a boil, reduce heat to medium. Add potato and cauliflower, cover and cook until potatoes are tender, about 35 minutes. Remove and discard bay leaf. Stir in cream or nondairy milk alternative and lime juice. Season to taste with salt and pepper.

*Instead of pumpkin puree, substitute diced fresh pumpkin, winter squash or sweet potato.

 

NUTRITIONAL INFORMATION

1 cup per serving, 1 serving contains: Calories (kcal) 365, Fat (g) 9

Saturated Fat (g) 6, Cholesterol (mg) 0, Carbohydrates (g) 66

Dietary Fiber (g) 15, Total Sugars (g) 11, Protein (g) 11, Sodium (mg) 411