Healthy Potato & Pea Curry Recipe
Prep: 5 mins
Cook: 35 mins
Serves: 6
A filling vegetarian curry, with a creamy tomato and coconut gravy.
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.
Nutrition Information
per serving | per 100g | |
Energy | 1216 kJ | 255 kJ |
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 |
Recipe adapted from LiveLighter.com.au