This Butternut Squash Curry with Chickpeas is the plant-based recipe you didn’t know you needed in your life … until now!
In addition to the fact that it’s darn delicious, this heart-healthy curry recipe is chock full of all the things you want for your health. We’re talking ginger, turmeric, butternut squash, chickpeas and so much more. Hello, superfood status.
Other ways we like to describe this heart-healthy recipe: approachable, flavorful, fiber-forward … it’s hearty, too, with a stick-to-your-ribs kind of comfort you may not expect from a vegan curry. Case in point? My meat-and-potatoes-loving husband loves this plant-forward recipe.
Other things you should know about this plant-based curry recipe:
- The spices in this dish really pack a punch and are touted for their health benefits.
- Butternut Squash Curry with Chickpeas is perfect for meal prep. It stores and reheats well, so cook a big batch and eat all week.
- This is a freezer-friendly recipe that can be stored for up to three months.
Butternut Squash Curry with Chickpeas Health Benefits
Here are just a few of the incredible health benefits you and your family will enjoy in this Butternut Squash Curry.
- Orange and red vegetables – Butternut squash, bell peppers, carrots and tomatoes boast a lengthy list of nutrients, including vitamins A, C and K, potassium and beta-carotene, which the body also turns into vitamin A. Orange vegetables are also high in antioxidants like carotenoids. Purple vegetables get their color from the antioxidants called anthocyanins while orange vegetables get their color from carotenoids. The vitamins and nutrients in orange vegetables are known to be good for heart health, eye health, boosting the immune system and even lowering blood pressure.
- Alliums – Onion and garlic are so much more than cooking aromatics. They’re among the allium vegetables known to reduce the risk of cancer, protect against cardiovascular disease and even lower blood pressure and cholesterol, according to research cited by the National Institutes of Health.
- Ginger – Ginger is a superfood and “spicy” root that is widely known for its ability to ease nausea, but did you know that ginger has been used for medicinal purposes in Asian cultures for thousands of years? The antioxidants in ginger have been shown to improve ailments ranging from colds to migraines and may also aid in the management of free radicals, compounds that can damage cells, according to research by Johns Hopkins Medicine.
- Turmeric and cinnamon – Both turmeric and cinnamon are known for their anti-inflammatory properties. Turmeric in particular is a superfood thanks in part to the high levels of an antioxidant called curcumin, which is known to help with allergies, arthritis, digestive issues and even depression. Cinnamon is known to reduce blood sugar levels and blood pressure, among other health benefits.
- Chickpeas or garbanzo beans – Fiber-rich garbanzo beans are another superfood we love in this heart-healthy recipe. In addition to aiding in weight loss and weight management, chickpeas are rich in protein, dietary fiber, folate, vitamins C and B6. Legumes like chickpeas also contain iron and calcium, which helps build healthy bones.
Butternut Squash Curry with Chickpeas
Fresh garlic and ginger, garam masala, ground turmeric and cinnamon are a few of the nutrient-packed ingredients featured in this vegan Butternut Squash Curry with Chickpeas. If you miss the added protein, feel free to bulk it up with a cup or two of shredded chicken breast. This curry recipe pairs beautifully with Quick and Easy Herbed Couscous or over a simple side of brown or jasmine rice.
- Total Time: 70 mins
- Yield: 6 1x
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 medium yellow or white onion, diced
- 3 garlic cloves, minced
- 2 tablespoons fresh ginger, minced
- 3 cups butternut squash, diced
- 3 cups cauliflower florets
- 1 large yellow or orange bell pepper, diced
- 1.5 cups carrots, sliced
- 1 15–ounce can chickpeas/garbanzo beans, rinsed and drained
- 1 tablespoon garam masala
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground turmeric
- 2 cups low-sodium vegetable broth
- 2 cups cherry tomatoes
- 1 large handful fresh spinach, chopped
- Cilantro, chopped, for garnish (optional)
- Lemon, sliced, for garnish (optional)
Instructions
- In a Dutch oven, heat extra virgin olive oil over medium heat and saute onions until softened, about 3 minutes. Add garlic and ginger and saute until fragrant, about 30 seconds. Add the next 5 ingredients (butternut squash, cauliflower, bell pepper, carrots, chickpeas) and stir for about 10 minutes, until vegetables begin to soften.
- Stir in the next five ingredients (spices) until fragrant, about 30 seconds. Stir in broth and bring to a boil. Cover, reduce heat to low and simmer for about 30 minutes.
- When vegetables have softened, add tomatoes and spinach and cook, uncovered, for 5 minutes.
- Divide curry into six equal servings. Garnish with cilantro and a squeeze of fresh lemon, if desired. Serve over a side of rice or this Quick and Easy Herbed Couscous.
Notes
- Frozen butternut squash and cauliflower may be used in this recipe. Reduce cooking time in Step 2 to 20 minutes to avoid mushy vegetables.
- No-salt diced, canned tomatoes may be substituted for cherry tomatoes. Reduce broth to 1.5 cups if you do not wish to drain the canned tomatoes of their juices.
- Prep Time: 20 mins
- Cook Time: 50 mins
- Category: Soups and Stews
- Method: Stovetop
- Cuisine: Mediterranean Inspired
Keywords: butternut squash curry, vegan curry recipe, vegetarian curry recipe
PS Y'all
Have a curry recipe you love? Share it here for a chance to see your recipe featured on Sweet New Roots!
