Serves: 4 adults. Preparation time: 15 mins. Cooking time: 35 mins. Ingredients: 2 tsp vegetable oil. 1 large onion chop
Vegetable curry This curry is full of interesting ingredients and is a real mix of flavours and textures. Try experimenting with different vegetables - a great way to 5 A DAY! Serves: 4 adults Preparation time: 15 mins Cooking time: 35 mins Ingredients: 2 tsp vegetable oil 1 large onion chopped 1 medium apple cored and chopped 1 garlic clove crushed or finely chopped 2 tbsp Balti curry paste 2 carrots sliced 400g chopped tomatoes 2 handfuls cauliflowers broken into florets 200g chickpeas in water drained 160g marinated tofu pieces 300ml reduced salt vegetable or chicken stock 200g easy cook white or brown rice 50g frozen peas thawed 1 pinch ground black pepper
What to do: 1. Heat the vegetable oil in a large saucepan. Add the onion, apple and garlic and stir-fry for 2-3 minutes. Stir in the curry paste and cook for a few seconds. 2. Add the carrots, tomatoes, cauliflower or broccoli, chickpeas, tofu and stock. Simmer, partially covered, for 25-30 minutes, adding a little extra stock or water if the curry looks like it is getting too dry. At the same time, cook the brown rice in gently boiling water for 25-30 minutes, or until tender. 3. Add the peas to the curry and heat for a few moments. Season with pepper, if needed. Drain the rice thoroughly and serve with the curry.
Tip 1: If you are using white rice instead of brown rice, remember it will only take 12 minutes to cook. Tip 2: Vary the vegetables according to your preferences. Another time, try adding peppers, mushrooms or courgettes.
www.nhs.uk/Change4Life
Vegetable curry Nutritional information: Per portion (i.e. ΒΌ recipe) 1895kJ / 453kcals 18g protein 14g fat of which 2g saturates 67g carbohydrate of which 16g sugars 8.5g dietary fibre 458mg sodium 1.1g salt
