Warm winter curry

Author: Jess Moulds - BSc Human Nutrition, Master of Dietetics, NZ Registered Dietitian, Sports Nutritionist

Photographer: Devin Hart

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Serves: 4

Time to make: 30 mins

Ingredients

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2 tablespoons vegetable or olive oil
2 onions, finely diced
2 teaspoons cumin seeds
2 teaspoons mustard seeds or wholegrain mustard
3 tablespoons curry powder
1 cup red lentils
2 large kumarasweet-potatoX (200g each), peeled and cut into chunks
2 cups reduced-salt vegetable stock
2 x 400g cans chopped tomatoes
4 cups winter vegetables, chopped (cauliflower, carrots, courgettezucchiniXszucchini, summer squashX)
ground black pepper
8 tablespoons plain low-fat yoghurt

Instructions

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1 Heat the oil in a large saucepan, add the onion and cook for a few minutes until softened. Add the spices and cook for a further minute, then stir in the lentils, kumara, stock, 2 cups water and chopped tomatoes.

2 Bring to the boil, add the remaining vegetables, then cover and simmer for 20 minutes until the lentils and kumara are tender.

3 Season with pepper and serve with unsweetened yoghurt.

Variations

Make it gluten free: Check spices and mustard are gluten free.

Nutrition Info (per serve)

Calories 476 cal

Kilojoules 1990 kJ

Protein 20 g

Total fat 11 g

Saturated fat 2 g

Carbohydrates 70 g

Sugar 22 g

Dietary fibre 13 g

Sodium 600 mg

Calcium 210 mg

Iron 10 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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