| Prep: 20 mins | Cook: 40 mins – 50 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 230 | 9g | 7g | 28g |
| sugars | fibre | protein | salt |
| 6g | 7g | 10g | 0.7g |
I am always on the lookout for recipes that take me out of my comfort zone, and that’s certainly the case with this Tarwi and Pumpkin Curry. While my heart will always be rooted in the Creole and French cuisine of my heritage, I have grown a fondness for exploring flavors from around the world. This dish, for instance, is reminiscent of a traditional stew from the Andes, where Tarwi – a high-protein legume – is a common dietary staple. Alternatively, it could serve as a delightful vegetarian alternative in your Thanksgiving spread or an exotic addition to your usual curry repertoire.
The Harmony of Flavors
One thing we must acknowledge in this fabulous recipe is its harmonious symphony of flavors. The earthy Tarwi beans contrast beautifully with the sweet pumpkin, each complemented by the fragrant heat of spices like curry, cumin, and coriander. The richness of coconut milk cuts through these robust flavors, making every spoonful a delightful treat. Finishing the dish with a touch of freshly chopped cilantro bestows a vibrant freshness that brightens the overall taste.
Health Benefits of the Dish
It’s no secret that as a food lover, I appreciate a recipe that doesn’t compromise health for flavor. The Tarwi and Pumpkin Curry fits the bill perfectly. Tarwi beans are highly nutritious – filled to the brim with protein and fiber which aids in digestion and provides lasting energy. Pumpkin is rich in vital antioxidants and vitamins. Additionally, it’s worth mentioning that the spices, beyond lending an intense flavor profile, each house health-promoting properties. Turmeric, for instance, is a great source of anti-inflammatory compounds, while coriander holds promise in managing blood sugar levels. Learn more about the health benefits here.
On the whole, this Tarwi and Pumpkin Curry is more than just a delicious recipe; it’s also a hearty, health-embracing dish. A melting pot of flavors welcomes you in each serving, offering not just culinary satisfaction, but also a good dose of wellness. It’s a testament that food can indeed be our medicine. So, don’t just cook to satisfy your hunger; cook to nourish your body and soul.
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What You’ll Need
- 2 cups of Tarwi beans
- 1 medium-sized pumpkin, peeled and diced
- 2 tablespoons of olive oil
- 1 large onion, chopped
- 4 cloves of garlic, minced
- 2 tablespoons of curry powder
- 1 teaspoon of ground turmeric
- 1 teaspoon of ground cumin
- 1 teaspoon of ground coriander
- 1 can of coconut milk (14 oz.)
- 1 large tomato, diced
- 1 green chili pepper, finely sliced
- Salt and pepper to taste
- 2 cups of water
- 1 bunch of fresh cilantro, chopped
Method
Step One
Soak the Tarwi beans overnight in water. After soaking, rinse them thoroughly and let them drain.
Step Two
Heat the olive oil in a large pot over medium heat. Once the oil is hot, add the chopped onion and minced garlic to the pot. Sauté the onion and garlic until they are tender and fragrant.
Step Three
Add the curry powder, ground turmeric, ground cumin, and ground coriander to the pot. Stir everything together, letting the spices cook for a couple of minutes until they are well combined.
Step Four
Add the diced pumpkin and Tarwi beans to the pot. Stir everything together, coating the pumpkin and beans in the spice mixture.
Step Five
Stir in the diced tomato, sliced chili pepper, and the can of coconut milk. Add 2 cups of water and bring the mixture to a simmer. Once simmering, reduce the heat to low and let the curry cook for about 1 hour, or until the pumpkin and beans are tender.
Step Six
Once the curry has finished cooking, season it with salt and pepper to taste. Stir in the fresh chopped cilantro, reserving a little bit for garnishing the curry later.
Step Seven
Serve the Tarwi and Pumpkin Curry hot, garnished with the remaining chopped cilantro. Enjoy your delicious and healthy meal!
