With our Curry, you'll get all your veg in a single dish. Give it a try to eat the rainbow!
2 tablespoons of oil
1 large onion, grated
2 garlic cloves, grated
1-2 tablespoon of curry powder
1 x 400ml tin coconut milk
1 tbsp sugar
150ml *hot vegetable stock
Splash of lemon juice / vinegar
700g prepared butternut squash, cut into small chunks (about 2.5cm / 1 inch)
200g green beans, trimmed and halved
2 red peppers, deseeded and cut into chunky strips
1 x 400g tin chopped tomatoes or 6 medium tomatoes, quartered
1 x 400g tin red kidney beans
70g Rice per person
1. Grate the onion; grate the garlic; chop the squash into small chunks; prepare the peppers.
2. Heat oil in a large saucepan, add the onion, cook over a low heat for 10 minutes until nicely soft but not browned. Add the garlic and stir in the curry powder.
3. Add the coconut milk, sugar, lemon juice, stock and butternut squash, cover and simmer gently for 10 minutes, stirring now and then.
4. Wash the rice thoroughly and put in a pan of salted boiling water.
5. Add the green beans, tomatoes, beans and peppers to the pan, put on the lid and simmer for a further 10 minutes or until the butternut squash is just tender.
6. When the rice is soft (after about 10 minutes), drain it well with a sieve
7. Check the seasoning of the curry and serve with rice.
You can add meat (such as chicken or lamb) to this dish or a meat substitute.
You can add more spices if you have them to hand, for example, 1 tsp of chilli or 2 tsp of paprika, 1 tsp of turmeric, 2 tsp cumin.
Make it hotter if you want by putting some fresh chillies in it.
WAIT! WE ALSO MADE A VIDEO!
HUNGRY FOR MORE?
COOKING A RAINBOW | COMMUNITY ALLOTMENTS X FOOD BANKS
This year has been challenging for all of us, but for some, it's been truly devastating. Since the Covid Pandemic started last March, demand for food bank parcels has unfortunately been very high.
This recipe is part of the series “Cooking A Rainbow”, curated by Grow to Give with support from Buckinghamshire Council and Feedback Global. Grow to Give was born out of these difficult times to help those affected and set up local collections of fresh food at allotments in the Aylesbury and High Wycombe area to distribute to people in difficulty. The response has been overwhelming: in 2020 over 1,600 kilos of local fresh food were donated to food banks from 7 allotments.
The "Cooking a Rainbow" recipes are based on family favourites. Simple and quick to make, these recipes are tasty, filling and healthy. Colourful and enticing, you can use fresh, frozen or tinned fruit and veg. They work brilliantly as vegetarian but can also incorporate meat, meat substitute or fish.
A truly collaborative work
Recipe, concept and hands: Xenia Murray
Filming and editing: Ben Montgomery