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Healthy squid and vegetable curry

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  • Dairy free
  • Egg free
  • Gluten free
  • Peanut free
  • Sesame free
  • Soy free
  • Wheat free
  • Healthier living
  • Diabetes friendly
  • No added sugar
  • Contains wholegrains
  • High in dietary fibre
  • High in protein
  • Over 4 serves veg or fruit

Looking for a healthy and flavourful meal? Our squid and vegetable curry recipe is packed with nutrients and spices to satisfy your taste buds.

  • Serves4
  • Cook time25 minutes
  • Prep time10 minutes
Healthy squid and vegetable curry


  • 1 cup (200g) brown rice
  • 2 tsp extra virgin olive oil
  • 2 tsp ground cumin
  • 2 tsp garam masala
  • 1/2 tsp ground turmeric
  • 1/2 tsp ground ginger
  • 2 long red chillies, finely chopped (optional)
  • 500g chopped butternut pumpkin
  • 2 medium zucchini, coarsely chopped
  • 1 large red capsicum, seeded, chopped
  • 400g can light coconut milk
  • 500g squid hood, scored, cut into 5cm pieces
  • 100g trimmed silverbeet leaves, chopped
  • 2 spring onions, thinly sliced
  • 1/3 cup coriander leaves
  • 1/3 cup (25g) flaked almonds, toasted
  • 1 lime, cut into wedges

Nutritional information

Per serve: Energy: 2150kJ/514 Cals (25%), Protein:33g (66%), Fat:17g (24%), Sat Fat: 6g (25%), Sodium: 425mg (21%), Carb: 53g (17%), Sugar: 14g (16%), Dietary Fibre: 10g (33%).

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Place the rice and 2 cups (500ml) water in a medium saucepan. Place over high heat and bring to the boil. Reduce heat to low and simmer, covered, for 20-25 mins or until water is absorbed and rice is tender.

  2. Step 2

    Meanwhile, heat the oil in a wok or large deep frying pan over medium heat. Add the cumin, garam masala, turmeric, ginger and half the chilli, if using, and cook, stirring, for 30 secs or until fragrant. Add the pumpkin, zucchini and capsicum and cook, stirring, for 2 mins until vegetables are well coated in spice mixture.

  3. Step 3

    Add the coconut milk and bring to a simmer. Reduce heat to low and cook, covered, for 15 mins or until vegetables are tender.

  4. Step 4

    Add the squid, silverbeet and half the spring onion to the vegetable mixture and cook for 5 mins or until squid is cooked through and silverbeet wilts.

  5. Step 5

    Divide the rice among serving plates. Spoon over the curry. Top with coriander, almond, remaining spring onion, lime wedges and remaining chilli, if using, to serve.