Healthy Butternut Squash Curry Recipe
created by
Martina G. 08/23/2024
"Tofu with butter squash and brown rice with curry"
"Looks great Martina! Youre making solid progress towards your weekly goal of fiber and lean protein-rich dinners. Thanks for the update!"
See commentsIngredients
- 1 medium butternut squash, peeled and diced
- 400g firm tofu, cubed
- 1 cup brown rice
- 1 can (400ml) light coconut milk
- 1 tablespoon olive oil (or coconut oil)
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 tablespoons curry powder
- 1 cup spinach (optional for added fiber)
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions
- 1. Cook the brown rice according to package instructions. This usually takes about 25-30 minutes.
- 2. In a large pan, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
- 3. Add the minced garlic and grated ginger, cooking for another minute until fragrant.
- 4. Stir in the diced butternut squash and curry powder, mixing well to coat the squash.
- 5. Pour in the coconut milk and bring to a simmer. Cook for about 15 minutes, or until the squash is tender.
- 6. Add the cubed tofu and spinach (if using) to the pan, stirring gently to combine. Cook for an additional 5 minutes until heated through.
- 7. Season with salt and pepper to taste. Serve over brown rice and garnish with fresh cilantro.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 15g |
| Carbohydrates | 50g |
| Fiber | 8g |
| Sugar | 4g |
| Added Sugar | 0g |
| Fat | 12g |
| Saturated Fat | 5g |
Health Benefits
This Healthy Butternut Squash Curry is rich in vitamins A and C from the butternut squash, which supports immune function and skin health. Tofu provides a great source of plant-based protein, while brown rice adds fiber to keep you full longer. This dish fits well into plant-based and Mediterranean diets, promoting overall health and weight loss. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of steamed broccoli or a mixed green salad for added nutrients.
- Pair with a glass of unsweetened iced tea or infused water for a refreshing drink.
- Garnish with a squeeze of lime for an extra zing.
Recipe Variations and Adjustments
butternut squash curry recipe
Follow the same recipe but add more spices like cumin and coriander for a deeper flavor.
healthy curry recipe
Use low-sodium vegetable broth instead of coconut milk for a lighter version.
FAQs About This Recipe
Can I use frozen butternut squash?
Yes, frozen butternut squash can be used; just adjust the cooking time as needed.
Is this recipe gluten-free?
Yes, this recipe is gluten-free as long as you use gluten-free soy sauce if desired.
How can I make this dish spicier?
Add red pepper flakes or diced chili peppers to the curry for extra heat.
Can I make this dish ahead of time?
Absolutely! This curry tastes even better the next day, making it perfect for meal prep.
What can I substitute for tofu?
You can use tempeh, chickpeas, or even seitan for a different protein source.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Butternut Squash Curry Recipe for its perfect balance of flavor and nutrition. Packed with lean protein from tofu and fiber from butternut squash and brown rice, it’s a satisfying meal that supports your weight loss goals. This dish is not only easy to prepare but also travel-friendly, making it a great option for busy days. Enjoy a comforting, low-calorie meal that feels indulgent without the guilt!
Recipe created by Fitmate Coach; inspired by Martina G.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Tofu with butter squash and brown rice with curry"
"Looks great Martina! Youre making solid progress towards your weekly goal of fiber and lean protein-rich dinners. Thanks for the update!"