Butternut Squash and Cauliflower Curry

Serves: 4 Prep Time: 10 minutes Cook Time: 45 minutes

Ingredients

• 1 tsp fennel seeds

• 1 tsp coriander seeds

• 1 tsp cumin seeds

• ½ tsp ground turmeric

• 1 tsp Malaysian curry powder (or regular curry powder)

• 1 tbsp extra virgin olive oil

• 1 medium onion, finely chopped

• 4 large cloves garlic, finely chopped

• 1 long red chilli, deseeded and finely chopped

• 2½ tbsp tomato purée

• 600g tinned chopped tomatoes

• 300ml vegetable stock

• 500g butternut squash, peeled and cut into 2cm cubes

• ½ cauliflower, broken into florets

• 400g tinned brown lentils, drained and rinsed

• Sea salt and freshly ground black pepper

To Serve

• Steamed brown rice

• Plain yoghurt

• Fresh coriander

Method

1. Place the fennel, coriander and cumin seeds in a dry frying pan over a medium heat. Toast for 1–2 minutes until fragrant, then lightly crush using a pestle and mortar or the back of a spoon.

2. Heat the olive oil in a large saucepan and gently cook the onion for 5–6 minutes until softened.

3. Add the garlic and chilli and cook for a further minute.

4. Stir in the toasted spices, turmeric and curry powder, cooking for 30 seconds to release the flavours.

5. Add the tomato purée and cook for 1 minute before stirring through the chopped tomatoes and vegetable stock.

6. Add the butternut squash and cauliflower, season with salt and pepper, and bring to a gentle simmer.

7. Cover and cook for 30–35 minutes, stirring occasionally, until the vegetables are tender.

8. Stir through the lentils and cook for a further 5 minutes until heated through.

9. Taste and adjust seasoning if required.

10. Serve with steamed brown rice, a spoonful of yoghurt and a scattering of fresh coriander.

Nutritionist’s Notes

This plant-based curry is rich in fibre, colourful phytonutrients and slow-release carbohydrates, making it a satisfying meal for busy weekdays. Butternut squash provides beta-carotene, a precursor to vitamin A, while cauliflower contributes compounds that support normal detoxification pathways. Lentils add plant protein, fibre, folate and minerals, helping to make the dish more filling and nutritionally balanced.

The blend of spices not only adds flavour but also contributes a range of antioxidant compounds. Turmeric contains curcumin, whilst cumin, coriander and fennel have traditionally been used to support digestion.

Storage

Store in an airtight container in the refrigerator for up to 3 days. This curry also freezes well for up to 3 months.

Variations

• Add chickpeas for additional plant protein.

• Stir through a handful of spinach during the final few minutes of cooking.

• For a creamier texture, add 200ml coconut milk towards the end of cooking.

• Serve with quinoa instead of rice for a higher-protein alternative.