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Tomato, squash and spinach curry


Ingredients  (Serves 4)

  •  1 large onion
  • 2 teaspoon of madras curry powder
  • 1 small butternut squash/500g (peeled and cut into chunks)
  • 1 tin chopped tomatoes
  • 100g spinach (roughly chopped)
  • 50g of uncooked brown rice per person

Tip # 1: If you like, add 400g (uncooked weight) of chicken – which is 1 portion of protein per serving

Tip # 2: You can also add 60g of low fat yoghurt or crème fraiche to the recipe to make a milder curry



  1. Soften the onion by lightly frying in a splash of water for 3-5 minutes.
  2. Then add curry powder, squash and tomatoes and 200ml of water.
  3. Cook for a further 3 minutes stirring well.
  4. Cover and simmer for 15 minutes until the squash is just cooked and the tomatoes have broken down.
  5. Stir through the spinach, it should wilt with the heat.
  6. Serve with cooked brown rice.



If you are following Fresh Start, this recipe provides the following amount of portions per person:

3 veg (1 – squash; 1 – tomatoes & onion; 1 – spinach)

2 carbs (rice)

1 protein (chicken – if added to the recipe)