Healthy Potato & Pea Curry Recipe
Ingredients
- olive or canola oil spray
- 2 brown onions, thinly sliced
- 1/2 tbs curry powder
- 4 potatoes, cut into chunks
- 400 g can no-added-salt diced tomatoes
- 1/2 cup reduced-salt vegetable stock
- 270 mL reduced-fat coconut milk
- 500 g frozen cauliflower
- 2 cups frozen peas
- 3 cups cooked brown rice (from 1 cup uncooked rice), to serve
Method
- Spray a large saucepan with oil and place on medium-low heat.
- Add onions and cook, uncovered, stirring occasionally, for 5 minutes, or until onions are soft golden brown.
- Add curry powder and cook, stirring for 1 minute.
- Add potatoes to the pan. Stir to coat in spice mix.
- Add tomatoes and stock.
- Cover and cook for 20 minutes.
- Add coconut milk and frozen cauliflower and simmer, uncovered, over medium heat for 10 minutes.
- Add peas and cook, uncovered, for a further 5 minutes, or until all vegetables are tender.
- Serve with cooked rice.
Variation:
Substitute frozen cauliflower with ½ a head of fresh cauliflower. Add fresh cauliflower to the pan with potatoes in step 4.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1216 kJ | 255 kJ |
| 291 Cal | 61 Cal | |
| Protein | 10.3 g | 2.2 g |
| Fat, total | 4.9 g | 1 g |
| — saturated | 3 g | 0.6 g |
| Carbohydrate | 45.9 g | 9.6 g |
| — sugars | 7.2 g | 1.5 g |
| Sodium | 162.1 mg | 34 mg |
| Fibre | 9.9 g | 2.1 g |
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Comments (1)
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My family are loving this recipe. I use a lot less onion. This has been added to our menu for vegetarian night.
Anonymous
Posted on: 29 Jan 19
