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Vegetable curry Olly Roberts
Healthy Hints
Although this recipe suggests you boil the vegetables first, this isn’t good practice nutritionally, as it results in losses of vitamin C. Instead, add the vegetables with the boiled potatoes at point 3, and cook until tender, but not mushy.
Ingredients
Ingredients
3 medium potato, peeled and diced
250 g (9 cups) frozen mixed vegetable
3 tbsp sunflower oil
1 medium onion, chopped
1 green chilli, chopped
1 tsp cumin powder
1 tsp coriander powder
1 tsp turmeric powder
100 g (3½ oz) tinned tomato
2 tbsp tomato puree
½ tsp salt
handful coriander, chopped
What does this chart mean?
- Calories215kcal
- Protein6.0g
- Fat9.0g
- Saturated fat1.0g
- Carbohydrate29.0g
- Sugars (Total)6.0g
- Fibre3.0g
- Salt1.7g
Directions
1. Boil the potatoes and mixed vegetables together until the potatoes are cooked and tender.
2. In a separate saucepan, heat the oil over a medium to high heat. Add the onions and fry for 3-4 minutes until golden brown.
3. Add the tinned tomatoes, green chillies and spices and mix well until the spices are blended into the tomatoes. Cook the tomatoes for 3-4 minutes until the mixture thickens and some of the oil starts to separate out. Stir in the tomato puree and salt.
4. Add the potatoes, vegetables and 100ml of the water used to boil the vegetables. Stir gently so the vegetables do not break up. Cook for 2-3 minutes to allow the vegetables to heat through and mix in with the sauce. You can add more of the water if you prefer a thinner sauce.
5. Garnish with coriander.
