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.
Photographer: Devin Hart
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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