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Tomato and vegetable curry

Author: Kerrie Ray - Food Writer, Home Economist

Photographer: Steve Brown

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This low-kj curry uses chickpeas which are a handy and cost-effective way to bulk up a meal. Plus they're super good for you, adding cholesterol-busting fibre for the win!

Serves: 4

Time to make: 30 mins

Hands-on time: 5 mins

Ingredients

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1 tablespoon olive oil
2 cloves garlic, crushed
2 teaspoons ground turmeric
1 tablespoon ginger paste
3 teaspoons ground cumin
1 lemon, zest and juice
1 large onion, chopped
400g can no-added-salt chopped tomatoes
400ml tomato and chilli passata
750g bag fresh chopped vegetable mix
1 red capsicum, chopped
400g can no-added-salt chickpeagarbanzoXsgarbanzosX, rinsed and drained
2 flatbreads, toasted, torn, to serve
low-fat plain yoghurt, to serve

Instructions

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1 In a large, non-stick frying pan, heat oil over medium-high heat. Add garlic, turmeric, ginger and ground cumin. Cook, stirring, for 1 minute. Add lemon zest and onion. Cook, stirring, 1-2 minutes.

2 Add tomatoes, ½ cup water and passata. Stir in vegetables and capsicum. Bring mixture to a boil. Reduce heat and simmer, covered, for 15 minutes. Add chickpeas and lemon juice. Simmer a further 5-10 minutes until sauce has thickened and vegetables are tender.

3 Divide curry among 4 serving bowls. Serve with flatbread and yoghurt.

HFG tip

Time-poor? Fresh chopped vegies will slice your prep time in half, while helping make up a whopping eight serves of vegies!

Nutrition Info (per serve)

Calories 280 cal

Kilojoules 1172 kJ

Protein 11.9 g

Total fat 7.5 g

Saturated fat 1.0 g

Carbohydrates 31.5 g

Sugar 19.1 g

Dietary fibre 14.3 g

Sodium 524 mg

Calcium 145 mg

Iron 5.8 mg

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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