With the winter fast approaching, what better meal than a curry to keep you fuelled during the chilly evenings?
Filling and Healthy vegetable curry
Prep time: 20 min
Cook time: 45 min
Other time: 0 min
Cooking Spray, Calorie Controlled
1 large Onion, finely chopped
2 clove(s) Garlic, crushed
1 tablespoons (grated) Ginger, Root
2 tablespoons (level) Curry Powder,
450 g Butternut Squash, peeled, deseeded and chopped
1 portion(s) (medium) Cauliflower, broken into florets
1 medium Courgette, sliced
1 medium Pepper, Red, deseeded and chopped
125 g Beans, Green, sliced
8 tbsp low fat yoghurt
800 g Tomatoes, tinned, chopped
1 vegetable stock cube made up with 450ml water
Handful fresh coriander, chopped
1/2 teaspoons Salt, to taste
1/2 teaspoons Black pepper
What to do
1. Mist a large saucepan with spray cooking oil. Sauté onion, garlic and ginger until softened, but not browned, about 3-4 minutes.
2. Add curry powder and stir well, then add all the vegetables, canned tomatoes, stock and most of the coriander. Heat until boiling. Reduce heat and simmer, covered, for 45 minutes, or until vegetables are tender.
3. Check seasoning, adding salt and pepper to taste.
4. Serve, garnished with coriander.
Garnish each portion with 2 tbsp low fat plain yogurt mixed with chopped fresh mint, for an additional 1 ProPoints value.
Serve onto 4 plates, garnish each portion with 2 tbsp of yoghurt and the remaining coriander and serve with brown rice. (60g dry weight has a ProPoints value of 6). You could add a 400g can of chick peas to the curry to make it more filling. Drain and rinse, then add with the tomatoes, remembering to add the ProPoints values.
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