• 1 tbsp oil
  • 1 large onion, peeled and sliced
  • 2 tbsp tikka masala paste
  • 200 ml reduced-fat coconut milk
  • 200 ml very low-salt vegetable stock (made with ½ low-salt vegetable stock cube)
  • ½ butternut squash (about 250g), peeled, deseeded and cubed
  • 250 g green beans, trimmed and cut in half
  • 1 red pepper, deseeded and chopped
  • 1 tbsp fresh coriander leaves, to garnish


  1. 1

    Heat the oil in a large pan and fry the onion over a medium heat for 5 minutes until softened. Stir in the masala paste and cook for 1 minute. Turn down the heat and pour in the coconut milk, stirring.

  2. 2

    Slowly pour in the stock. Add the butternut squash and bring to the boil. Then lower the heat, cover and simmer for about 10 minutes.

  3. 3

    Add the beans and chopped pepper to the pan and cook, covered, for another 5-10 minutes until the squash is tender. Garnish with coriander and serve with rice and naan bread or chapatti.

Nutritional Details

Each serving provides
  • Energy 1214kj 290kcal 15%
  • Fat 14.0g 20%
  • Saturates 7.0g 35%
  • Sugars 20.9g 23%
  • Salt 0.4g 7%

% of the Reference Intakes

Typical values per 100g: Energy 226kj/54kcal

Each serving provides

28.8g carbohydrate 10.8g fibre 6.8g protein

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