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Pumpkin and peas in a light coconut curry sauce 

Pumpkin and peas in a light coconut curry sauce, Pumpkin and peas in a light coconut curry sauce 

This Pumpkin and peas in a light coconut curry sauce is a flavour packed dinner that is a huge hit in our home. It can be made vegetarian or add some meat based protein to make it a versatile dinner for the whole family.

Pumpkin and peas in a light coconut curry sauce, Pumpkin and peas in a light coconut curry sauce 

 

Pumpkin and peas in a light coconut curry sauce 

 Serves 4+

 

Do you ever plan vegetarian meals for the week? With two out of three of our daughters being vegetarian & myself eating more & more plant based dishes these days, we often find it easier to whip up plant-based dishes that everyone loves. My recipe (here) for Pumpkin & Peas in a Light Coconut Curry is a deliciously satisfying option, perfect for ‘Meatless Mondays’ or any day you crave a flavour packed dinner.

This curry is a hit in our home & it is perfect for this cooler weather right now. Whether you’re vegetarian or not – it is versatile enough to accommodate everyone’s preferences.

Enjoy it as it is or add some poached or BBQ chicken for the meat lovers in your family!

You can also add cubed tofu or cooked chickpeas for more protein and iron.

Some nutritional tips:

Chickpeas and tofu have comparable protein content, with chickpeas having a slight edge. However, this can vary based on the type of tofu.

Tofu generally contains more iron than chickpeas.

If you’re focusing on iron intake, tofu is a better option. If protein is your main concern, chickpeas might be slightly better, though the difference is not significant and both are good sources of plant-based protein.

Pumpkin and peas in a light coconut curry sauce 

 Serves 4+

Pumpkin and peas in a light coconut curry sauce, Pumpkin and peas in a light coconut curry sauce 

Pumpkin and peas in a light coconut curry sauce 

My recipe for Pumpkin & Peas in a Light Coconut Curry is a deliciously satisfying option, perfect for ‘Meatless Mondays’ or any day you crave a flavour packed dinner. It can remain plant based or add some chicken to make it a versatile dinner your whole family will love.
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Course: Lunch, Dinner
Cuisine: Thai, Asian, Asian fusion
Diet: Vegetarian
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 4
Calories: 279kcal
Author: Nellie Kerrison | Relish Mama
Cost: 15

Equipment

  • 1 saucepan or wok
  • 1 Chopping board

Ingredients

  • 400 ml coconut milk 1 tin x 400 ml
  • 2 tablespoons red curry paste
  • 700 g peeled deseeded pumpkin, cut in to 3cm chunks
  • 100 g fresh or frozen peas
  • 3 tomatoes each cut into eighths
  • 100 g baby spinach leaves
  • 2 teaspoons brown sugar
  • 1 tablespoon of fish sauce
  • 1 tablespoon freshly squeezed lime juice
  • To serve - Chopped coriander leaves or Thai basil lime wedges and steamed rice.
  • Options - Enjoy this curry as it is or add some poached or BBQ chicken for the meat lovers in your family!
  • You can also add cubed tofu or cooked chickpeas for more protein and iron and to keep it plant based.

Instructions

  • Heat a wok or large saucepan over a medium heat. Pour in half the coconut milk and allow to simmer for 5–10 minutes, stirring occasionally, until it is reduced and thick. Add the curry paste and cook, stirring for 2 minutes or until fragrant.
  • Add the remaining coconut milk and stir to combine. Bring to the boil then add the pumpkin. Pour in water as needed, so that the pumpkin is barely covered, then return to the boil. Reduce the heat to low and simmer for 15 minutes or until the pumpkin is tender.
  • Add the peas and tomatoes and simmer for 10 minutes if the peas are fresh and only 5 minutes if the peas are frozen. Add the baby spinach, sugar, fish sauce and lime juice, and stir until the spinach has wilted.
  • Serve with chopped herbs and steamed rice.
  • Options - Enjoy this curry as it is or add some poached or BBQ chicken for the meat lovers in your family!
  • You can also add cubed tofu or cooked chickpeas for more protein and iron and to keep it plant based.

Notes

Some nutritional tips:
Chickpeas and tofu have comparable protein content, with chickpeas having a slight edge. However, this can vary based on the type of tofu.
Tofu generally contains more iron than chickpeas.
If you're focusing on iron intake, tofu is a better option. If protein is your main concern, chickpeas might be slightly better, though the difference is not significant and both are good sources of plant-based protein.

Nutrition

Calories: 279kcal | Carbohydrates: 21g | Protein: 7g | Fat: 22g | Saturated Fat: 18g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 642mg | Potassium: 978mg | Fiber: 5g | Sugar: 11g | Vitamin A: 4692IU | Vitamin C: 49mg | Calcium: 126mg | Iron: 6mg

Nellie

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