Vegetable curry

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Vegetable curry calories by ingredient
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Number of Servings: 4

Ingredients

    1 onion
    2 carrots, chopped
    3 small potatoes (or 1 large, 2 medium), chopped
    1 green (bell) pepper, chopped
    medium courgette (zucchini), sliced quite thick
    1 can beans (pinto, mixed, red kidney or chickpeas all work well)
    1 can chopped tomatoes with juice
    1 tbsp curry powder
    1 tsp ground turmeric
    1 tsp ground cumin
    1 tsp ground coriander
    3-4 cardamom pods
    1 tbsp plain low fat yogurt
    1 tbsp mango chutney

Directions

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.

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