Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Summer vege curry

Make the most of summer veggies with this curry recipe that delivers 5½ of your 5-a-day. A delicious vegetarian meal for two

Time to make: 30 mins
Serving: 2 people

Ratings: 5.0

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Ingredients

Measurements explained

½ cup brown rice
spray oil
2 spring onions, thinly sliced
3cm piece ginger, peeled, finely chopped
1 clove garlic, crushed
5 curry leaves (optional)
1 eggplantaubergineX, cut in small chunks
1 carrot, angle sliced
3 tablespoons tandoori paste
400g can no-added-salt diced tomatoes
70g taro, peeled and cut in small chunks (see tips), or use kumarasweet-potatoX
1 chilli, thinly sliced
2 kaffir lime leaves, thinly sliced
⅔ cup low-fat plain yoghurt, plus 2 tablespoons extra, to garnish

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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In a saucepan, cover rice with 1 1/2 cups of water and bring to the boil. Reduce heat to low, cover and cook for 25 minutes, until tender and water is absorbed.
Meanwhile, spray a large non-stick pan with oil and set over a medium-high heat. Add spring onions, ginger, garlic and curry leaves, if using. Cook, stirring, for 5 minutes. Remove curry leaves.
Add eggplant and carrot, stirring to combine. Cook for 5 minutes. Add tandoori paste and tomatoes and stir. Add taro and 1 cup of water and bring to a simmer. Simmer for 15-20 minutes, adding more water if needed, until taro is cooked through and soft. Stir through chilli and kaffir lime leaves, reserving a bit of each to garnish. Remove curry from heat and stir through yoghurt.
Serve curry with rice, garnished with extra yoghurt and remaining kaffir lime leaves and chilli.

Variations

Make it vegan: Use a vegan yoghurt and check tandoori paste is vegan.

HFG tip

If using taro, wear gloves and cook thoroughly, to avoid hand, skin, mouth and throat itching caused by a substance in raw taro called calcium oxalate (see our feature In season January for more information).

This recipe is from our Weeknight meal planner feature – everything you need for four nights of delicious, nutritionist-approved meals for two, for under $86. Just grab your shopping list and get dinner done!

Nutrition info (per serve)

Calories 472 cal

Kilojoules 1980 kJ

Total fat 11 g

Saturated fat 3 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Jan 2018

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.