1 onion squash, peeled and cut into thin wedges
2 green chillis
2 cloves garlic
1 knob of ginger, peeled
200ml coconut milk
½ jar cooked haricot beans
300g runner beans, cut into diagonal
1in (2.5cm) lengths
1 tsp each of coriander and mustard seeds
1 tsp turmeric;
1 clove
½ tsp fennel seeds
1 tsp curry leaves

Put coriander, mustard and fennel seeds in a dry pan and heat until they start to crackle. Immediately tip them into a pestle and mortar or spice grinder and crush to a powder. Then stir in turmeric.

Slice the garlic finely. Grate the ginger and chop the chilli.

Gently fry these in a little oil until the garlic starts to soften and take on colour. Add the ground spices and stir well. Put the onion squash pieces into the same pan and stir in, then pour over the coconut milk. Season well with salt and add the curry leaves.

Allow the milk to boil, then add enough water to almost cover the squash. Cover and simmer gently for 5 min.

Meanwhile, steam the runner beans until soft. Rinse the haricot beans in a sieve.

When the squash is soft (after 10 min) add all the beans and a little more water if it’s looking thick. Taste for seasoning and simmer gently for another 5 minutes. Serve with hot naan bread or rice.

Nutritionist’s verdict Tuck in. . . if you’re a veggie

This curry is lean, healthy and has only 186 calories and 7g of fat when served between four people. The haricot beans make this dish a surprisingly good meal for getting a third of a woman’s daily iron needs and over half a man’s. Needed for energy and buoyant mood, this makes it a nutritious dish for vegetarians and omnivorous teenage girls who often struggle to get enough of this mineral. Both the squash and beans are good for calcium, with a serving giving you a seventh of your daily needs. These ingredients, along with the runner beans, are great too for fibre. One serving gets you halfway to your daily target of 18g.

If you’re watching your weight, consider carefully what to serve with the curry. A 160g plain naan bread can pack in 456 calories and 12g of fat, while a 60g portion (weighed uncooked) of basmati rice gives you 215 calories and is virtually fat-free. www.amandaursell.com

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