Healthy Vegie Curry Recipe
Ingredients
- 2 cups rice (uncooked)
- 1 eggplant, chopped
- 1 tbs olive oil
- 2 cloves garlic, crushed
- 1 small piece fresh ginger, peeled and sliced
- 1 large brown onion, chopped
- 3 tbs red or green curry paste, according to taste
- 2 potatoes, peeled and cut into 1cm cubes
- 2 carrots, peeled and cut into 1cm cubes
- 1/2 butternut pumpkin, peeled and cut into 1cm cubes
- 1 capsicum, seeded and diced
- 1 cup cauliflower, or broccoli florets or green beans , chopped
- 425 g can no-added-salt diced tomatoes
- 1 cup reduced-fat coconut milk
- 2 tbs chopped herbs (e.g. basil or oregano) , chopped
Method
- Cook rice following packet directions.
- Heat oil in a large saucepan and add garlic, ginger and onion cooking gently to soften.
- Stir in curry paste over low heat. Add vegetables and canned tomatoes and stir well.
- Cover tightly and bring to the boil, then simmer until vegetables are tender, 20–40 minutes depending on size.
- Add coconut milk and simmer for a further 5 minutes. Add herbs and stir well.
Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.
Variation: For a lower fat curry replace coconut milk with 1 cup low-fat evaporated milk and 1 teaspoon coconut essence.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1771 kJ | 296 kJ |
| 423 Cal | 71 Cal | |
| Protein | 9.8 g | 1.6 g |
| Fat, total | 8.1 g | 1.4 g |
| — saturated | 3.4 g | 0.6 g |
| Carbohydrate | 72 g | 12 g |
| — sugars | 12.3 g | 2 g |
| Sodium | 273 mg | 46 mg |
| Fibre | 9.6 g | 1.6 g |
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