Warm winter curry
Serves: 4
Time to make: 30 mins
Total cost: $18.80 / $4.70 per serve
(at time of publication)
Ingredients
- 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 kumara (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, courgettes)
- ground black pepper
- 8 tablespoons plain low-fat yoghurt
Instructions
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 476cal
-
Kilojoules 1990kJ
-
Protein 20g
-
Total fat 11g
-
–Saturated fat 2g
-
Carbohydrates 70g
-
–Sugars 22g
-
Dietary fibre 13g
-
Sodium 600mg
-
Calcium 210mg
-
Iron 10mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
