Curried pumpkin & black bean pita pockets with cucumber & yoghurt sauce
Prep
30 min
Cook
30 min
Serves
4
Skill
Vegetarian
Prep
30 min
Cook
30 min
Serves
4
Skill
LunchboxBeans and LegumesSo Good Almond and Coconut MilksDinnerMainsGood Source of ProteinGood Source of CalciumLow in Sodium
Curried Pumpkin and Blackbean Pita Pockets provide a delicious blend of middle eastern spices that work to make a tasty, samosa like dish. Not too spicy but filled with flavours, its sure to quickly become a crowd favourite. Great for lunch or dinner, they are easy to make and are perfect for school lunchboxes. They are a great way to get your kids to yum up extra veggies with out even knowing it. Made with So Good Soy Regular, these pitta pockets are dairy free and vegan!
Ingredients
- ½ butternut squash or pumpkin, peeled, deseeded (about 600g peeled squash)
- 2 cloves garlic, sliced
- 2 tbs olive oil
- 1 onion, peeled, finely diced
- 1 tbs curry powder
- ½ tsp ground cumin
- 1 tsp smoky paprika
- 1 can (400g) black beans, drained
- 1 cup fresh parsley or coriander leaves, roughly chopped
- 2 cups (500ml) So Good™ Soy Milk, Regular or Lite
- ½ telegraph cucumber, roughly grated
- 1 cup (250ml) plain Greek or soy yoghurt
- ¼ cup fresh mint leaves, finely chopped
- 4 large wholemeal pita pockets
- 150g baby spinach leaves, washed
Nutrition per serving
2750 kJ
energy kj
29 g
protein
6 g
saturated fat
21.5 g
dietary fibre
90 g
carbohydrate
16 g
sugars
430 mg
sodium
Method
- Preheat the oven to 180°C. Line a baking tray with baking paper. Cut the squash into 2cm cubes. Place on baking tray with garlic slices and drizzle with 1 tbs of olive oil. Season to taste. Roast in oven for 20 minutes until tender.
- Heat a frypan with a second tbs of oil. Fry the onion for 5 minutes on a medium-low heat, until tender but not browned. Add the curry powder, cumin and paprika, black beans and parsley. Add the roasted squash and then pour in the soy milk and combine. Allow to simmer for 10 minutes on a low heat, while preparing the cucumber and yogurt sauce.
- Place the grated cucumber over a sieve. Allow the moisture to drain from the cucumber for 10 minutes. In another sieve, place the yoghurt and allow to drain for 10 minutes also. Then, combine the cucumber, yoghurt and mint, seasoning to taste.
- Heat the pita pockets in an oven or toaster. Cut in half and separate the edges of the pita bread to make a pocket. Stuff a few baby spinach leaves into the pita pocket. Spoon in some of the squash curry and garnish with a dollop of cucumber & yoghurt sauce. Garnish with additional mint leaves and season to taste.
Tips
- Zucchini or sweet potato can be used as an alternative to pumpkin.
- ½ butternut squash or pumpkin, peeled, deseeded (about 600g peeled squash)
- 2 cloves garlic, sliced
- 2 tbs olive oil
- 1 onion, peeled, finely diced
- 1 tbs curry powder
- ½ tsp ground cumin
- 1 tsp smoky paprika
- 1 can (400g) black beans, drained
- 1 cup fresh parsley or coriander leaves, roughly chopped
- 2 cups (500ml) So Good™ Soy Milk, Regular or Lite
- ½ telegraph cucumber, roughly grated
- 1 cup (250ml) plain Greek or soy yoghurt
- ¼ cup fresh mint leaves, finely chopped
- 4 large wholemeal pita pockets
- 150g baby spinach leaves, washed
Nutrition per serving
2750 kJ
energy kj
29 g
protein
6 g
saturated fat
21.5 g
dietary fibre
90 g
carbohydrate
16 g
sugars
430 mg
sodium
- Preheat the oven to 180°C. Line a baking tray with baking paper. Cut the squash into 2cm cubes. Place on baking tray with garlic slices and drizzle with 1 tbs of olive oil. Season to taste. Roast in oven for 20 minutes until tender.
- Heat a frypan with a second tbs of oil. Fry the onion for 5 minutes on a medium-low heat, until tender but not browned. Add the curry powder, cumin and paprika, black beans and parsley. Add the roasted squash and then pour in the soy milk and combine. Allow to simmer for 10 minutes on a low heat, while preparing the cucumber and yogurt sauce.
- Place the grated cucumber over a sieve. Allow the moisture to drain from the cucumber for 10 minutes. In another sieve, place the yoghurt and allow to drain for 10 minutes also. Then, combine the cucumber, yoghurt and mint, seasoning to taste.
- Heat the pita pockets in an oven or toaster. Cut in half and separate the edges of the pita bread to make a pocket. Stuff a few baby spinach leaves into the pita pocket. Spoon in some of the squash curry and garnish with a dollop of cucumber & yoghurt sauce. Garnish with additional mint leaves and season to taste.
Tips
- Zucchini or sweet potato can be used as an alternative to pumpkin.