Healthy Creamy Vegetable Curry Recipe
Ingredients
- olive or canola oil spray
- 1 large onion, diced
- 2 cloves garlic, crushed
- 1 tbs garam marsala
- 1 tsp turmeric
- 1 eggplant, cut into 2-3cm pieces
- 400 g sweet potato, peeled, cut into 2-3cm pieces
- 1/2 cauliflower, cut into florets
- 3/4 cup salt-reduced chicken or vegetable stock
- 150 g green beans, trimmed and cut into 5cm lengths
- 1 x 400 g can no-added-salt chickpeas, drained and rinsed
- 400 g can coconut-flavoured evaporated skim milk
- 16 plain pappadums (8cm diameter), to serve
- 1/2 cup fresh coriander, chopped, to serve
Method
- Spray a large non-stick saucepan with oil and place on medium to high heat.
- Cook onion for 3 minutes, stirring occasionally; add garlic and spices and stir 1 minute until fragrant.
- Add eggplant, sweet potato, cauliflower and stock to the pan, mix well.
- Bring to the boil then reduce heat to medium; simmer covered for 12 minutes until vegetables are just tender.
- Add beans, chickpeas and milk; increase heat to return to the boil.
- Reduce heat and simmer gently uncovered for 5 minutes until beans are tender but still bright green.
- Place 8 pappadums around the edge of a microwave-safe dinner plate and cook on HIGH (100%) for 60 seconds until puffed and crisp.
- Set aside and repeat with remaining pappadums.
- Serve curry in bowls topped with coriander and pappadums.
Hint
Add a teaspoon of coconut essence to a can of evaporated skim milk to replace coconut milk
Variation:
To add heat, cook a chopped red chilli or teaspoon of chilli powder with spices. Include 2 thinly sliced small skinless chicken breasts (400g) when beans and chickpeas are added.
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2009 kJ | 352 kJ |
| 480 Cal | 84 Cal | |
| Protein | 28 g | 5 g |
| Fat, total | 9 g | 1 g |
| — saturated | 1 g | 0.2 g |
| Carbohydrate | 62 g | 11 g |
| — sugars | 25 g | 4 g |
| Sodium | 1279 mg | 224 mg |
| Fibre | 18 g | 3 g |
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Comments (1)
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This was absolutely beautiful.. :) (Used chicken instead of chick pea's and added some chilli powder..yummy!)
Anonymous
Posted on: 04 Sep 14
