Test Kitchen: Sargent Choice Thai Pumpkin Coconut Curry

Sargent Choice Thai Pumpkin Coconut Curry

Mia Sugarman, SAR Dietetics ‘22

Recipe modified from Julia’s Album
Yield: 4 servings

Ingredients for Curry

  • 1 tbsp olive oil
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 1 cup canned pumpkin puree
  • 1 cup tomatoes (fresh or canned, diced)
  • 1 cup vegetable stock (or water)
  • 1/4 cup coconut milk (can sub regular milk)
  • 1, 15 oz can black beans (rinsed and drained)
  • ½ can garbanzo beans (rinsed and drained)
  • 2 tbsp red curry paste (amount to taste for desired spice)
  • 3 tbsp honey (or can use agave nectar or maple syrup)
  • Salt and pepper, to taste
  • 2-3 cups cooked quinoa

Directions

  1. In a large pot or skillet, cook chopped onion and minced garlic in olive oil for about 5 minutes on medium heat until soft.
  2. Add to skillet: pumpkin, diced tomatoes, vegetable stock (or water), coconut milk, black beans, and garbanzo beans.
  3. Add 1 tbsp of red curry paste, stir everything well, and season with salt and pepper. Taste and add another tbsp of red curry paste, if desired.
  4. Add 1 -3 tbsp of honey to taste, to balance flavors.
  5. Bring to a boil, make sure to stir all ingredients well together to combine flavors and spices.
  6. Reduce to a low simmer and cook for 15 minutes.
  7. Serve with quinoa. Option to garnish with chopped green onion.

Low Prep/Dorm Recipe Tip

Most ingredients come in a can for easy prep! Mix ingredients in a microwave-safe bowl, and microwave in 30 second increments, stirring between. Remove when curry has reached desired temperature and texture. Purchase microwave quinoa or brown rice for ease of cooking.

What We Liked

  • We liked that many of the ingredients came in a can, which made preparation easier and made this a low cost recipe.
  • The curry could be made in a microwave so this recipe required limited appliances and could be made in a dorm room.
  • The combination of the garlic and red curry paste, with the honey gave this recipe a sweet and spicy flavor.
  • The pumpkin puree gave this curry a beautiful orange color.
  • This recipe contained a variety of plant based protein: garbanzo beans, quinoa, and black beans.

Suggestions

  • Add additional red curry paste to make the curry more spicy.
  • This recipe can be modified with other spices such as turmeric or cumin, or other vegetables such as eggplant or zucchini based on your taste preferences and what you have on hand.
  • Use a microwave safe bowl if you are preparing the recipe in a microwave.
  • Substitute the quinoa for brown rice or other whole grains according to your preference.

Nutritional Value

  • Olive oil is a great source of heart healthy polyunsaturated fat.
  • Garlic contains antioxidants, which help to protect the cells in the body from free radicals, and also provides flavor to the dish.
  • Pumpkins and tomatoes contain vitamin C and potassium, and provide filling power and flavor to the dish.
  • Black beans and garbanzo beans provide protein and lasting energy and satiety.
  • Quinoa is a good source of protein as well as fiber, which helps lower cholesterol levels and supports digestion.