Healthy Squid and Vegetable Curry

Ingredients

1 cup (200 g) brown rice
2 tsp extra virgin olive oil
2 tsp ground cumin
2 tsp garam masala
1/2 tsp ground turmeric
1/2 tsp ground ginger
2 long red chillies, finely chopped (optional)
500 g chopped butternut pumpkin
2 zucchini, coarsely chopped
1 red capsicum, seeded, chopped
400 g can light coconut milk
500 g squid hood, scored, cut into 5 cm pieces
100 g trimmed silverbeet leaves, chopped
2 spring onions, thinly sliced
1/3 cup coriander leaves
1/3 cup (25 g) flaked almonds, toasted
1 lime, cut into wedges

Method

Place the rice and 2 cups (500mL) water in a medium saucepan. Place over high heat and bring to the boil. Reduce heat to low and simmer, covered, for 20-25 minutes or until water is absorbed and rice is tender.

Meanwhile, heat the oil in a wok or large deep frying pan over medium heat. Add the cumin, garam masala, turmeric, ginger and half the chilli, if using, and cook, stirring, for 30 seconds or until fragrant. Add the pumpkin, zucchini and capsicum and cook, stirring, for 2 minutes until vegetables are well coated in spice mixture.

Add the coconut milk and bring to a simmer. Reduce heat to low and cook, covered, for 15 minutes or until vegetables are tender.

Add the squid, silverbeet and half the spring onion to the vegetable mixture and cook for 5 minutes or until squid is cooked through and silverbeet wilts.

Divide the rice among serving plates. Spoon over the curry. Top with coriander, almond, remaining spring onion, lime wedges and remaining chilli, if using, to serve.

Credits: Coles

Photo Credits: Coles