cherry image
Thai Red Curry with Butternut Squash and Chickpeas⏱ 55 min total
Recipes

Thai Red Curry with Butternut Squash and Chickpeas

Per 1 serving · 467 g · 7 ingredients

Calories
473
24%
of a 2,000 cal day
  • Protein
    11g
    9% of calories
  • Carbs
    50g
    39% of calories
  • Fat
    29g
    52% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Thai Red Curry with Butternut Squash and Chickpeas (467 g) has 473 calories, with 11 g of protein, 50 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (22% DV), dietary fiber (41% DV) and Vitamin A (135% DV). Keep an eye on saturated fat, which provides 91% of the daily value.

Per 100 g
101cal
low energy density
Protein per 100 cal
2.3g
Net carbs
39g
carbs minus fiber
Fiber
11g
5 g sugar

High in

20%+ of the daily value

  • Protein22%
  • Dietary fiber41%
  • Vitamin A135%
  • Vitamin C64%
  • Vitamin E32%
  • Thiamine27%

Good source of

10–19% of the daily value

  • Calcium19%
  • Zinc18%

Watch

20%+ of the daily value

  • Saturated fat91%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 45 min
  1. 1

    Peel the squash, cut lengthwise in half, and scoop out the seeds. Cut off the tops where it meets the bulbous bottom. Cut the bulb ends into 3/4-inch-wide wedges. Cut the neck end into 1/2-inch-thick half-moons.

  2. 2

    Heat a large heavy pot over medium-high heat. Add the canola oil, then add the curry paste and stir for about 1 minute, or until fragrant. Add the squash and stir to coat with the curry paste. Stir in the chickpeas and season with salt. Add the coconut milk and 3/4 cup water and bring to a simmer. Reduce the heat to medium-low, cover, and simmer gently for about 10 minutes, or until the squash just begins to soften.

  3. 3

    Stir in the cilantro and simmer, uncovered, stirring occasionally, for about 20 minutes, or until the squash is tender but not falling apart and the sauce has reduced slightly. Season to taste with salt.

  4. 4

    Divide the curry among four soup bowls, top with cilantro, and serve.

Vitamins & minerals

Amounts for 1 serving (467 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A1,212 μg
135%
Vitamin C57 mg
64%
Vitamin D0 μg
0%
Vitamin E5 mg
32%
Vitamin K7 μg
5%
Thiamine0.3 mg
27%
Riboflavin (B2)0 mg
4%
Niacin4 mg
22%
Vitamin B61 mg
75%
Folate (B9)109 μg
27%
Vitamin B120 μg
0%
Pantothenic acid1 mg
28%
Choline47 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium194 mg
19%
Iron6 mg
79%
Potassium1,294 mg
28%
Magnesium166 mg
40%
Phosphorus276 mg
39%
Zinc2 mg
18%
Copper1 mg
62%
Manganese2 mg
98%
Selenium4 μg
6%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene1,892 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene9,646 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid2 g—
Glycine0.4 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.4 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline0.4 g—
Retinol0 μg—
Serine0.5 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine0.4 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 473 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 90min
    Walking (3.5 mph)
  • 57min
    Cycling (moderate)
  • 39min
    Running (6 mph)
  • 67min
    Swimming laps

Common questions

How many calories are in Thai Red Curry with Butternut Squash and Chickpeas?

One serving of Thai Red Curry with Butternut Squash and Chickpeas (1 serving) has 473 calories, which works out to 101 calories per 100 g. That is about 24% of a 2,000-calorie day.

Are Thai Red Curry with Butternut Squash and Chickpeas high in protein?

It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 9% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Thai Red Curry with Butternut Squash and Chickpeas keto-friendly?

It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Thai Red Curry with Butternut Squash and Chickpeas?

397 mg per serving.

How much sugar is in Thai Red Curry with Butternut Squash and Chickpeas?

5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all