(Serves 4)

• 2 cups watermelon rind, green skin removed

• 1 teaspoon mustard seeds

• 1 tablespoon extra virgin olive oil

• 1 small brown onion, finely diced

• 4 cloves garlic, finely grated

• 1 thumb-sized piece ginger, finely grated

• ½ bunch coriander, leaves picked and stems finely chopped

• 1 punnet cherry tomatoes, halved

• 420g can chickpeas, drained & rinsed

• 2 teaspoons curry powder

• ½ teaspoon ground turmeric

• 1 teaspoon brown sugar

• 400ml can light coconut cream

• ¼ cup vegetable stock

• 1 small zucchini, cut into rounds

• 1 lime, juiced

• Pinch salt

• 4 wholemeal flatbreads, to serve

1. Prep the rind

   Peel off the green outer skin and dice the white rind into small cubes.

2. Build the flavour base

   Heat oil in a large pot over medium heat. Add mustard seeds and fry until they pop.
   Stir in onion, garlic, ginger and coriander stems. Cook until soft, fragrant and lightly golden.

3. Add the veg + spices

   Add watermelon rind, cherry tomatoes and chickpeas. Sprinkle over curry powder, turmeric and sugar. Stir for 30 seconds to toast the spices.

4. Simmer to tenderness

   Pour in coconut cream and stock. Bring to a boil, then reduce to a gentle simmer and cover for 10 minutes. Add zucchini and cook for a further 5 minutes, or until the rind is tender and the curry has thickened.

5. Finish bright & serve

   Remove from heat and stir through lime juice. Season to taste. Ladle into bowls, finish with coriander leaves and serve with wholemeal flatbreads.

Snapshot!

This watermelon rind curry delivers 1938 kJ with a strong fibre hit (12 g) and moderate plant-based protein (13 g), making it a nourishing, filling meal built on vegetables and legumes. The generous fibre content helps slow digestion, support gut health, and soften the blood-glucose response to the 54 g carbs, which are largely coming from whole foods rather than refined sources.

Total fat sits at 18 g, with a mix of saturated (10 g) and unsaturated fats (PUFA + MUFA 7 g), reflecting the use of coconut cream balanced by olive oil and plant ingredients.

Sugars are modest (16 g) for a curry-style dish and naturally occurring, while sodium at ~595 mg places this in a moderate sodium range.

What it means on the plate

This is a veg-led, fibre-rich main that proves balance doesn’t require perfection, or waste. The rind brings texture and volume, chickpeas anchor the protein, and the creamy curry base delivers comfort and flavour without tipping into excess. It’s filling, steady, and deeply nourishing.

Food group balance → Grains provide the base, vegetables bring colour and fibre, chickpeas add gentle plant protein, and a hint of watermelon finishes the plate with balance and brightness.

• Grains 2 serves (flatbreads)

• Vegetables 1.9 serves (onion, cherry tomatoes, zucchini & chickpeas)

• Fruit 0.3 serves (watermelon)

• Protein 0.4 serves (chickpeas)

CWJ Takeaway

Whole ingredients + clever use of leftovers = quiet nutrition wins.
This dish shows how thinking creatively in the kitchen can support gut health, steady energy, and sustainability, all while keeping joy (and flavour) front and centre.