PILCHARD, PUMPKIN & SWEET POTATO CURRY

  • 30
  • 6
  • 8

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INGREDIENTS

Lentil Rice

  • 125ml (½ cup) brown rice
  • 125ml (½ cup) brown lentils
  • 500ml (2 cup) water

 

Pilchard, Pumpkin and Sweet Potato Curry

  • 400g can Lucky Star Pilchards in Hot Chilli
  • Canola oil for frying
  • 2 onions, finely chopped
  • 15ml (1 Tbsp) chopped garlic
  • 5ml (1 tsp) curry powder
  • 2 small sweet potatoes, washed and cut into small chunks
  • 400g pumpkin, peeled and cut into small chunks
  • 410g can chopped tomatoes
  • Milled black pepper
  • 1 bunch fresh coriander

METHOD

Lentil Rice

  • Place the rice, lentils and water in a medium saucepan, cover and bring to the boil.
  • Reduce heat and simmer for about 20 minutes until the rice and lentils are cooked and the water has been absorbed. Stir occasionally.

 

Curry

  • Tip the pilchards into a bowl. Break the fish into large chunks in the sauce with a fork.
  • Heat a few drops of oil in a non-stick pan and fry the onions and garlic until soft.
  • Stir in the curry powder. Add the sweet potato, pumpkin and tomatoes, and season with pepper. Cover and cook gently for about 20 minutes until the vegetables are soft.
  • Stir in the pilchards and heat through.
  • Set aside some of the coriander leaves for garnishing. Chop the rest and mix into the curry.
  • Transfer the lentil rice and curry into a serving dish and garnish with the reserved coriander leaves.

NOTES

 

Lentils come in a variety of colours, but brown lentils retain their shape best when used in curries, stews and casseroles. For a milder curry, use Lucky Star Pilchards in Tomato instead.

Sweet potatoes are nutritious, high in fiber, very filling and have a delicious sweet taste.

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