Butternut Squash and Coconut Curry with Toasted Pumpkin Seeds

A creamy and flavorful vegetarian curry featuring sweet butternut squash, creamy coconut milk, and aromatic Indian spices. Garnished with crunchy toasted pumpkin seeds for added texture and flavor.

Prep Time

15 minutes

Total Time

45 minutes

Calories

450 kcal

Difficulty

Easy

Equipment

3 items

Cost

£1.48/serving

Season:

☀️ Summer•🍂 Autumn

Meal Type:

Breakfast•Dinner

Cuisine:

Indian•Thai

Main Ingredient:

Vegetarian

Dietary:

Gluten-Free

Mood:

Comfort Food

Ingredients

Servings

1mediumButternut Squash(peeled, seeded, and cubed (about 4 cups))

£1.50

2tablespoonsCoconut Oil

£0.25

1mediumOnion(chopped)

£0.50

3clovesGarlic(minced)

£0.15

1tablespoonGinger(freshly grated)

£0.20

2tablespoonsRed Curry Paste(adjust to taste)

£0.40

113.5 oz canCanned Coconut Milk(full-fat for best flavor)

£1.20

0.5cupVegetable Broth

£0.15

1tablespoonLime Juice(freshly squeezed)

£0.10

1teaspoonBrown Sugar(or maple syrup)

£0.05

0.5teaspoonSalt(or to taste)

£0.01

0.3teaspoonBlack Pepper(or to taste)

£0.02

0.3cupPumpkin Seeds(also known as pepitas)

£0.60

2tablespoonsCilantro(fresh, chopped, for garnish)

£0.30

Cooked Rice(for serving)

£0.50

Total Cost

£5.93

£1.48 per serving

Instructions

1.
Preheat oven to 400°F (200°C). Toss butternut squash with 1 tablespoon of coconut oil, salt, and pepper. Spread in a single layer on a baking sheet and roast for 20-25 minutes, or until tender and slightly caramelized. (optional - you can add squash directly to pot.)
2.
While the squash is roasting (or if not roasting), heat the remaining 1 tablespoon of coconut oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
3.
Add the minced garlic and grated ginger to the pot and cook for another minute, until fragrant.
4.
Stir in the red curry paste and cook for 1 minute, allowing the paste to bloom and release its aromas.
5.
Pour in the canned coconut milk and vegetable broth. Bring to a simmer.
6.
Add the roasted butternut squash to the pot (or raw diced squash if not roasting). Reduce heat to low, cover, and simmer for 15-20 minutes, or until the squash is very tender.
7.
Stir in the lime juice, brown sugar (or maple syrup), salt, and pepper. Taste and adjust seasonings as needed.
8.
While the curry is simmering, toast the pumpkin seeds in a dry skillet over medium heat for 3-5 minutes, stirring frequently, until lightly golden and fragrant. Be careful not to burn them.
9.
Serve the butternut squash and coconut curry over cooked rice. Garnish with toasted pumpkin seeds and fresh cilantro.

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My Notes

Nutrition Information

Nutrition per serving (400g)

450 kcal / 1883 kJ

Carbs

45g

17% of RDA

Fat

28g

40% of RDA

Protein

16% of RDA

Detailed Breakdown

Fibre

8 g

27% of RDA

Sugar

18 g

20% of RDA

Sodium

550 mg

24% of RDA

Saturated Fat

18 g

90% of RDA

Chef's Tips

For a spicier curry, add more red curry paste or a pinch of red pepper flakes.

You can add other vegetables to the curry, such as bell peppers, spinach, or chickpeas.

If you don't have red curry paste, you can use a blend of ground spices like turmeric, coriander, cumin, and chili powder.

For a smoother curry, you can use an immersion blender to partially blend the curry after it has simmered.

The curry can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat gently before serving.

Cooking Equipment

Oven

Large Pot or Dutch Oven

Skillet (optional)

Wine Pairings

No wine pairing suggestions available for this recipe.

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