Using seasonal and regional produce, this weeknight curry couldn’t get any better.
Autumn is pumpkin and squash season. Among the many things that I like to make using butternut squash, this curry is always on the top of the list. Love to throw in some cauliflower (for texture) and white beans (added protein). Serve it over some rice-like oats for a healthy and wholesome meal.
Benefits of Consuming Seasonal Produce
- Seasonal fruits and vegetables taste better: When fruits and vegetables are picked for consumption that have been naturally ripened on the vine or the tree and harvested at the right time, it will have much more flavor and nutrition.
- They have a higher nutritional value: Long transportation time and extended periods of storage lead fruits and vegetables to loose their phyto-nutrient content. Produce that is purchased in season is likely to be more nutrient rich.
- Seasonal and regional produce is cheaper: When farmers are harvesting a large abundance of produce due to the crop being in season, the cost of the produce will go down. When the produce is locally sourced because it’s in season in your area, then travelling expenses and storage are not required therefore reducing the production costs that are then passed onto the consumer.
- They are more environmental friendly: When you buy produce in season you are also positively impacting the environment. This will mean less transportation, less refrigeration, and less storage houses.
- Seasonal produce boosts immunity: Fruits and vegetable that are harvested at a particular season also provide us with the necessary nutrients that are needed to fight infections and diseases going on at that time of the year. This is nature’s way to keep you healthy and fit.
Ingredients at a glance
Cauliflower and Butternut Squash with White Beans
An easy and quick weeknight curry using seasonal produce
Ingredients
- 2 big cloves garlic
- 1-3 green chilies (adjust to preferred spice level)
- 3 spring onions
- 300 grams butternut squash
- 300 grams cauliflower
- 1 Tbsp coconut oil
- 1 Tbsp Tomato paste (substitute: ¼ cup tomato puree)
- ½ tsp coriander powder
- ½ tsp turmeric powder
- ¼ tsp kashmiri red chili powder (substitute any other chili powder)
- 1 tsp salt
- ½ tsp crushed black pepper
- 400 grams canned white beans
- 200 ml full fat coconut milk
- a handful fresh coriander
Instructions
Preparation:
- Peel and finely chop the garlic. Slice the green chili and spring onion. Keep the white and green part of spring onion separated. Peel and split the butternut into half. Remove the seeds and scrape clean inner part, then dice the butternut squash into bite size pieces. Separate cauliflower florets with hands. Cut down the bigger florets into bite size pieces.
Cooking:
- Put a medium sized pot on medium heat. Add coconut oil. Once hot add the garlic, green chili and white part of spring onion. Saute for 2 minutes.
- Add tomato paste, coriander powder, turmeric powder, kashmiri red chili powder, salt and pepper, along-with ¼ cup of water. Saute for 1 minute.
- Add the butternut squash and cauliflower. Mix and saute for 3-4 minutes, stirring occasionally.
- Add the canned white beans (including the can liquid), and coconut milk. Mix well, then cover and cook on medium low heat for 12-15 minutes.
- Once the vegetables become tender, turn off heat. Add the green part of spring onions and chopped coriander. Mix gently.
- Serve over rice-like oats.
