Squash and coconut curry

30 March 2020

This healthy high fibre and low salt vegetarian dish is easily prepared and quick to cook. It only needs five ingredients for this recipe, but you can always add in more of your favourite vegetables.

Nutritional highlights

The low salt content is kind to our blood pressure. Too much salt in our diet can lead to an increased blood pressure which increases our risk of cardiovascular disease. Butternut squash is high in vitamin A which is important for our eye health. It also contains high amounts of beta carotene which your body can turn into vitamin A, it is beta carotene that gives the butternut squash it’s orange colour.

Ingredients list

(Makes 2 servings)
Preparation Time: 10 minutes
Cooking Time: 20 minutes

  • 2 tbsp madras curry paste
  • 1 large butternut squash (approx. 600g when peeled), chopped into medium chunks
  • 1 red pepper, deseeded and chopped into chunks
  • 400g can reduced fat coconut milk
  • Small bunch coriander, roughly chopped


Heat a large frying pan or wok, tip in the curry paste and fry for 1 minute.

Add in the squash and red pepper, then toss well in the paste.

Pour in the coconut milk with 200ml water and bring to a simmer.

Cook for 15-20 minutes or until the butternut squash is very tender and the sauce has thickened.

Serve with chopped coriander.

Top tips

Why not cook more than you need and use leftovers for lunch or dinner during the week. This dish can also be frozen, meaning you can keep it stored until needed.

If you’re looking to add some more protein, why not add some lentils to the dish, or chicken if you are not vegetarian.

Serve with rice or naan bread on the side.

If madras is too spicy you can swap out for a milder curry paste like balti or tikka masala or alternatively create the curry paste yourself using your preferred spices.

Calories:  Fat:  Saturates:  Total Sugar:  Salt: