Vegetable curry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 onion2 carrots, chopped3 small potatoes (or 1 large, 2 medium), chopped1 green (bell) pepper, choppedmedium courgette (zucchini), sliced quite thick1 can beans (pinto, mixed, red kidney or chickpeas all work well)1 can chopped tomatoes with juice1 tbsp curry powder1 tsp ground turmeric1 tsp ground cumin1 tsp ground coriander3-4 cardamom pods1 tbsp plain low fat yogurt1 tbsp mango chutney
1. Peel the potatoes and cut into bite-sized chunks. Place in a bowl and nearly cover with hot water. Microwave on high for 7-10 minutes until they are nearly cooked through and tender (you don't want them to be completely cooked - they should still be a little firm)
2. Heat the oil in a large pan on a medium heat.
3. Peel and chop the onion and add to the pan with the oil. Fry until it starts to look transparent.
3. Add the spices and stir for a minute or two.
4. Add the carrot, bell pepper and courgette (zucchini)
5. Add the cooked potatoes along with some of the cooking water to the pan.
6. Cook the vegetables and spices for 3-4 minutes.
7. Drain the can of beans and add to the vegetables.
8. Add the can of tomatoes and stir well.
9. Simmer the curry for 20-30 minutes, stirring regularly, until all the veggies are tender.
10. Switch off the heat and stir in the chutney. Allow to cool for a minute or so, then add the yogurt to taste.
Serve with brown basmati rice. Serves four.
Number of Servings: 4
Recipe submitted by SparkPeople user LALILOO.
2. Heat the oil in a large pan on a medium heat.
3. Peel and chop the onion and add to the pan with the oil. Fry until it starts to look transparent.
3. Add the spices and stir for a minute or two.
4. Add the carrot, bell pepper and courgette (zucchini)
5. Add the cooked potatoes along with some of the cooking water to the pan.
6. Cook the vegetables and spices for 3-4 minutes.
7. Drain the can of beans and add to the vegetables.
8. Add the can of tomatoes and stir well.
9. Simmer the curry for 20-30 minutes, stirring regularly, until all the veggies are tender.
10. Switch off the heat and stir in the chutney. Allow to cool for a minute or so, then add the yogurt to taste.
Serve with brown basmati rice. Serves four.
Number of Servings: 4
Recipe submitted by SparkPeople user LALILOO.
Nutritional Info Amount Per Serving
- Calories: 357.4
- Total Fat: 5.2 g
- Cholesterol: 1.7 mg
- Sodium: 582.2 mg
- Total Carbs: 67.9 g
- Dietary Fiber: 13.2 g
- Protein: 13.5 g
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