Scrumptious vegetable curry
Preparation time: 20 minutes
Cooking time: 30-40 minutes
Serves: 4
Nutrition: Per serving
Energy
314 Kcal
Fat
11g
Saturates
1.3g
Sugars
12g
Salt
0.19g
A great alternative to a fat laden Indian takeaway. This vegetable curry is bursting with flavours yet low in fat. Using soya coconut yoghurt instead of coconut milk is a great way to keep the saturated fat content down.
Don’t be put off by the long list of ingredients. The end result is well worth it. Any seasonal vegetables can be used or try frozen vegetables for added convenience.
Ingredients
150g frozen diced butternut squash
½ Aubergine, diced
3 squirts of spray oil
1 tbsp vegetable oil
1 medium onion, chopped
1 clove garlic, finely chopped
1 x 5cm fresh ginger, peeled and finely chopped
1 x red chilli, deseeded and finely sliced
1 tsp ground turmeric
1 tsp ground coriander
1 tsp ground cumin
1 tbsp Garam Masala
100g mushrooms, sliced
1 medium sized courgette, sliced
1 red pepper, chopped
200g passata
300ml reduced salt vegetable stock
6 cherry tomatoes, cut in half
2 x 400g tinned chickpeas, drained
1 tsp vegetable oil
1 tsp coriander seeds
1 tsp cumin seeds
1 tsp onion seeds
150ml soya coconut yoghurt
Handful fresh coriander, chopped
Method
Preheat the oven to 190C/ 170C Fan/ Gas Mark 5. Place the diced butternut squash and aubergine onto a baking sheet. Spray with the 3 squirts of oil and mix thoroughly. Cook in the oven for 20 minutes.
Meanwhile, heat the oil in a large frying pan and add the chopped onion. Cook on a gentle heat for 5 minutes or until the onion has softened. Add the garlic, ginger and chilli and cook for a further minute. Stir in the spices and cook for around 30 seconds or until the spices release their fragrance. Add the mushrooms, courgette and pepper into the pan and cook for a few minutes until they start to soften. Pour in the stock, passata and cherry tomatoes and give everything a good stir. Simmer for 15 minutes, stirring occasionally to stop the mixture from sticking to the bottom of the pan.
After 15 minutes add the chickpeas, roasted butternut squash and aubergine to the mixture. Stir through and cook gently for a further 15 minutes, or until the sauce has thickened. Continue to stir occasionally.
In a separate small frying pan, heat 1 teaspoon of oil. When hot, add the cumin seeds, coriander seeds and onion seeds. Fry for a couple of minutes, or until the seeds start to sizzle. Remove from the heat.
Once the curry has thickened, remove from the heat and stir through the yoghurt, fried seeds and fresh coriander. Serve with rice.