Pilchard, Pumpkin & Sweet Potato Curry

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.

Serves

6