It’s butternut squash season and guess what we’re making: Butternut Squash, Lentil and Chickpea Curry. It’s a comforting dish with aromatic spices, creamy coconut milk, the refreshing touch of lemongrass, and the delightful combination of butternut squash, lentil and chickpeas. I’ve used this sauce in countless other recipes too—with chicken, tofu and more. I’m a huge fan of Thai food, especially their flavourful curries, so I often like to create dishes inspired by Thai cuisine. Plus, I’m crazy about the flavour and scent of coconut, so I always look for any excuse to add it to my recipes.

If you’re like me and chickpeas aren’t your preference or if you have dietary restrictions, tofu or chicken can be great substitutes for a different protein source. My family happens to enjoy chickpeas, and they’re convenient to add in, so I include them in many of our dishes for protein. Apart from being delicious, this dish is also packed with nutrients your body will appreciate. If you’re in the mood for a relaxed cooking session, grab your apron, and let’s get started!

The Wholesome Goodness of Butternut Squash and Chickpea Curry

Health Benefits of Butternut Squash:

First, let’s talk about butternut squash. It’s like a powerhouse of vitamins A and C, the kind of stuff your mom always told you to eat more of. Why? Because A and C are essential for your health- they boost your vision, give your skin that healthy glow, and keep your immune system strong. And here’s the bonus: butternut squash is full of fibre. This means it keeps your tummy happy, helps things move smoothly in your digestive system, and makes you feel full, which is awesome, right? Oh, and it’s got potassium too, which is super good for your heart and helps control your blood pressure.

Benefits of Lentils:

Lentils are great for your digestion because they’re packed with fibre, which keeps things moving smoothly in your stomach. If you’re looking for a protein boost, lentils are your friend – they help your muscles stay strong and aid in repair. Plus, they’re low in fat and calories, which is perfect if you’re trying to keep your weight in check. Lentils are also full of essential nutrients like iron, potassium, and vitamins that keep your heart healthy and help prevent conditions like anemia. These little legumes are antioxidants champions, fighting off harmful substances in your body and lowering the risk of diseases like cancer.

Benefits of Chickpeas:

Now, let’s talk chickpeas. These little guys are like the champions of the protein world, especially if you’re into plant-based eating. They help your muscles repair and grow, making them perfect for all you fitness enthusiasts out there. But that’s not all – they are fibre champions too. It can help keep everything in balance and helps with managing your weight. Oh, and here’s the cool part: chickpeas have a low glycemic index, which means they give you a steady stream of energy, keeping you powered up throughout the day. Plus, they’re excellent for keeping your blood sugar levels steady, which is great news for anyone trying to avoid energy crashes.

Benefits of Spinach:

Here’s an extra tip: you can totally toss in some spinach if you’re feeling it. I often incorporate it into our stews, dahls, and various other dishes for added health boost. Spinach is like a natural multivitamin. It’s packed with Vitamins A and C, which do wonders for your eyes, immune system, and skin, giving it that healthy, radiant glow. Plus, it’s loaded with potassium and magnesium, which team up to keep your heart happy and your blood pressure in check.

But that’s not all – spinach is your digestive system’s best friend. Loaded with dietary fibre, it keeps things running smoothly, preventing those unwanted sluggish moments. So, not only does spinach add a burst of vibrant green to your plate, but it also brings a load of nutrients, making your curry dish a wholesome and delicious treat. And hey, remember, adding it is totally up to you!

Nutrient Synergy: How to Boost your Health

Nutrient synergy is where specific nutrients enhances the absorption of others. For instance, combining foods high in vitamin C with plant-based iron sources boosts iron absorption. Nutrient synergy ensures that your body gets the most out of the foods you eat, making your diet balanced and nourishing.

1. Vitamin C and Iron: Spinach provides non-heme iron, which the body absorbs less efficiently than heme iron found in animal products. Vitamin C significantly improves the absorption of non-heme iron from plant-based sources like spinach, lentils and chickpeas. Enhance this synergy by incorporating vitamin C-rich ingredients like tomatoes or bell peppers. Not only do they add flavour, but they also boost iron absorption from spinach, lentils and chickpeas.
2. Healthy Fats and Fat-Soluble Vitamins: Butternut squash is rich in fat-soluble vitamins like A and E. Including sources of healthy fats, such as coconut milk or a sprinkling of nuts, supports the absorption of these vitamins. Coconut milk is also a source of medium-chain triglycerides (MCTs), which enhance the absorption of certain nutrients.
3. Pepper and Cumin: Turmeric, often found in curry powder, contains curcumin, a compound with powerful anti-inflammatory properties. Combining it with black pepper increases its bioavailability. So, freshly ground black pepper in your curry not only adds a touch of heat but also ensures you get the full benefits of curcumin.
4. Fibre and Nutrient Absorption: Spinach is high in dietary fibre as well. Combined with the fibre in lentils and chickpeas and whole grains, it can help support digestive health and help regulate blood sugar levels. It also supports the growth of beneficial gut bacteria.

By thoughtfully combining these ingredients, you create a synergistic effect that enhances the absorption and utilization of nutrients in this dish.

Flavours and Health Boosters

Alright, let’s talk coconut milk – it’s the secret ingredient that makes everything taste amazing. Coconut milk is full of good fats that your brain really loves. Plus, it’s fantastic for your cholesterol levels. And here’s the best part: it gives that rich, creamy texture without the heaviness of traditional creams or dairy. So, if you’re lactose intolerant, this is your go-to ingredient. Oh, and coconut milk contains something called medium-chain triglycerides (MCTs) – these little guys act like natural boosters for your metabolism and energy levels. Think of it as a gentle, natural energy lift.

Now, when it comes to curries, using full-fat coconut milk is the way to go. It’s thick, creamy, and packed with intense coconut flavour, making your curry taste fantastic. But if you prefer something lighter, you can go for light coconut milk or mix regular coconut milk with water. Just remember, the lighter versions might give you a thinner and less creamy sauce.

Aromatic spices – they’re not just there for the taste; they’re secretly keeping you healthy too. Curry powder and curry paste are commonly used in many cuisines, like Indian and Thai food. Even though they’re both called “curry,” they’re quite different. Curry powder is a mix of dry spices, while curry paste is a wet blend of fresh ingredients. Incorporating these ingredients into your meals can be a flavorful way to enhance your diet. Which one you use depends on what you’re cooking and the flavour you want.

Now, here’s the cool part: both curry powder and curry paste contain a bunch of herbs and spices that can do good things for your health. They might help with inflammation, act as antioxidants, and aid digestion, among other benefits. Adding these spices to your meals isn’t just tasty—it’s a way to make your diet healthier. Just remember, the specific health benefits does depend on what exactly you’re cooking and what else you eat.

Now there’s also turmeric, cumin, and garam masala – loaded with antioxidants that protect your cells from damage. They’re the bodyguards of your health. They help rev up your metabolism, making them your friends if you’re keeping an eye on your weight. So, these spices aren’t just making your curry taste amazing; they’re secretly doing wonders inside your body. How amazing is that?

I like using curry paste for most of my dishes as it offers a richer, deep flavour from the combination of aromatic ingredients which contains fresh ingredients like chili peppers, lemongrass, garlic, and herbs, preserving their natural flavours. It brings a perfect balance of spiciness, sweetness, and umami. Powdered versions might often lack the vibrancy and depth that fresh ingredients provide.

Miso is an ingredient we don’t often see in curry dishes, but I like to add it in my curries sometimes. Why? Because it provides a deep, savoury umami flavour to the curry. But wait, there’s more to it than that. Miso is a fermented food, bringing good bacteria to your gut, aiding digestion, and keeping your tummy healthy. It’s also packed with nutrients like vitamins and minerals, and it’s low in calories. Plus, miso adds a salty kick without loading your curry with too much salt. So, when you add miso, you’re not just making your meal tastier; you’re also giving it a bunch of health benefits.

Lastly, lemongrass! Lemongrass adds a delightful zing to any dishes without the tartness of an actual lemon. I really enjoy the aroma it gives off when it’s cooking. Growing up, lemongrass was a staple in my mom’s cooking. She would incorporate it into most of her dishes whenever possible.

Lemongrass is not only a popular ingredient in cooking for its unique citrusy flavour but also offers various health benefits. Rich in nutrients like vitamins A and C, lemongrass aids digestion, acts as an antioxidant, and has anti-inflammatory properties, potentially reducing the risk of chronic diseases.

Thermomix Magic: Spice, Dice, and Everything Nice!

This has been one of our go-to sauces for years now. It’s incredibly versatile, suitable for various dishes such as a combination of vegetables, tofu, chicken, and many others. I recently decided to try it out in the Thermomix, just to see how it would turn out. It took a bit of experimenting, and I encountered a few challenges along the way, but I think I’ve nailed it now! So, if you happen to own a Thermomix and you’re curious to give it a try, follow the instructions below and let me know how it goes!

We’ve covered a lot of ground, exploring the health benefits of our favourite ingredients. Now, it’s your turn to step into the kitchen and create this delicious dish! Why not give it a shot? Seriously, this recipe isn’t just delicious; it’s also easy, healthy, and incredibly tasty. It’s the kind of dish that might just become your new favourite.

I want to hear about your kitchen adventures too! Did you change up the spices? Add a secret ingredient? Your culinary creativity is what makes cooking enjoyable, so don’t hesitate – share your unique twists and experiences with me!

Finding the Perfect Curry

When it comes to choosing the type of curry powder for your dish, it largely depends on your taste preference and the level of spiciness you enjoy. There’s a variety of curry powders/pastes out there, each with its own distinct flavours. Let’s break down a few common ones and what makes them unique:

1. Mild Curry Powder: Mild curry powder typically contains a blend of turmeric, cumin, coriander, and other mild spices. It’s a great choice if you prefer a milder, less spicy flavour.
2. Medium Curry Powder: This type of curry powder adds a bit more heat compared to mild versions. It often includes additional spices like fenugreek, ginger, and mustard seeds, giving the curry a moderate level of spiciness.
3. Red Curry: Red curry paste is a key ingredient in Thai cuisine. It’s made by grinding red chilies, garlic, shallots, lemongrass, galangal (a type of ginger), and other spices. Red curry paste provides a spicy and aromatic flavour to dishes. It’s often used with coconut milk, creating a rich and flavourful sauce. Dishes prepared with red curry paste are known for their bold and zesty taste.
4. Madras Curry Powder: Madras curry powder is known for its rich, earthy flavour and moderate heat. It’s a versatile choice for various curry dishes.
5. Yellow Curry Paste: Thai paste made from yellow chilies, turmeric, garlic, shallots, lemongrass, and spices. Has a mild and slightly sweet taste, often used in dishes like Yellow Curry Chicken.
6. Yellow Curry Powder: Yellow curry powder is commonly used in Southeast Asian cuisine. It has a mild and slightly sweet flavour due to the addition of ingredients like lemongrass and kaffir lime leaves.
7. Green Curry: Green curry paste is another staple in Thai cooking. It’s made from green chilies, garlic, shallots, lemongrass, coriander, and other fragrant herbs. Green curry paste offers a slightly milder and sweeter flavour compared to red curry paste. Often paired with coconut milk, it results in a creamy and aromatic sauce.

I often prefer curry paste over powder because it offers a fresher, more vibrant flavour to dishes and provides a richer and more authentic taste compared to powdered versions. Choose a curry that aligns with your heat tolerance and preference for flavour. You can always adjust the quantity based on your taste during cooking. Feel free to experiment with different types to find the one that best suits your taste!

Butternut Squash, Lentil and Chickpea Curry

Ingredients:

• 1 medium sized butter nut squash or 900g peeled, seeded and diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoon coconut oil
• 1 large onion or 110g, diced
• 2-3 cloves garlic, minced
• 1 thumb size piece of ginger, grated or 1 tsp of ginger paste/powder
• 2 tablespoons curry powder/paste of your choice
• 1 tsp tumeric
• 1 cup dried red lentils
• 1-2 stalk fresh lemongrass is optional but great to use if you’re using any curry paste
• 1 can (14 oz) full-fat coconut milk
• 1/2 cup vegetable broth
• 1 red bell pepper
• 2 tsp miso paste or 1tsp fish sauce/coconut amino if going vegan
• 1 cup organic canned tomatoes (optional) – if you want a bit more saucy
• 2 handful of spinach
• 1 tsp fresh lime juice
• 1-2 Kaffir lime leaves
• Fresh cilantro, chopped (for garnish)
• Cooked rice or naan bread (for serving)

If using curry powder instead of the paste option I would suggest adding:

• 1 tsp garam masala
• 1 teaspoon ground turmeric
• 1 tsp of cumin
• Salt and pepper, to taste

Stovetop Cooking Instructions:

1. Prepare Ingredients: Peel, deseed and dice the butternut squash. Drain and rinse the chickpeas. Dice the onion, mince the garlic, and grate the ginger.
2. Sauté Aromatics: In a large pan or pot, heat the coconut oil over medium heat. Add diced onions and sauté until they turn translucent, about 3-4 minutes. Incorporate the minced garlic, grated ginger, lemongrass, and your preferred curry blend, continuing to sauté for an additional 1-2 minutes until the mixture becomes fragrant. If using powder, include the specified spices mentioned earlier. When using paste, there’s no need for additional spices.
3. Add Butternut Squash: Add the diced butternut squash to the pan. Stir well to coat the potatoes with the aromatics. Cook for 5-6 minutes, stirring occasionally, until the squash starts to soften.
4. Add Coconut Milk and Vegetable Broth: Add the coconut milk and vegetable broth and give it a stir.
5. Add Lentils: Add the lentils. Stir to combine the ingredients.
6. Simmer and Cook: Reduce the heat to low and let the curry simmer for 15-20 minutes or until the squash is tender and cooked through. Stir occasionally. If the curry becomes too thick, you can add a bit of water or vegetable broth.
7. Add the Rest of the Ingredients: Add in the chickpeas, sliced red bell pepper, lime juice, Kaffir leaves and spinach to the pan. Let the spinach wilt for a minute or two, then remove from heat.
8. Season and Garnish: Taste and adjust the flavour as necessary. Remove the lemongrass stalk and Kaffir leaves if used. Garnish with freshly chopped cilantro.
9. Serve: Serve the curry over cooked rice or with naan bread. Enjoy your delicious homemade curry!

Thermomix Instructions:

1. Prepare Ingredients: Peel, deseed and dice the butternut squash. Drain and rinse the chickpeas. Put onion, garlic and ginger in mixing bowl and chop for 3 seconds at speed 5.
2. Sauté Aromatics: In the Thermomix bowl, add coconut oil, curry powder/paste and lemongrass stalks and sauté for 5 minutes at 100°C on speed 1.
3. Add Butternut Squash: Add the diced butternut squash and lentils to the Thermomix bowl. Cook at Varoma, reverse speed 1, for 10 minutes until the squash starts to soften.
4. Pour in Coconut Milk: Pour in the coconut milk and vegetable broth. If you prefer a saucier curry, you can also add the canned tomatoes at this point.
5. Add Chickpeas and Red Bell Pepper: Add the drained chickpeas, sliced red bell pepper, lime juice and Kaffir leaves to the Thermomix bowl. Cook at Varoma, reverse speed 1, for another 3-4 minutes until the vegetables are tender. Last minute, add spinach and let it wilt for a minute or two.
6. Season and Garnish: Taste and adjust the flavour as necessary. Remove the lemongrass stalk and Kaffir leaves if used. Garnish with freshly chopped cilantro.
7. Serve: Serve the curry from the Thermomix bowl over cooked rice or with naan bread. Enjoy your flavourful homemade curry!

Serving size should yield around 4-6 servings, depending on how hungry your diners are and whether you serve it as a main dish or a side. Adjust the quantities as needed based on your requirements and enjoy your cooking!