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Dinner: Mixed Vegetable Curry
A dry and spicy, mixed vegetable dish.
Prep Time: 15 mins
Cook Time: 40 mins
Total Time: 55 mins
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3 medium tomatoes, chopped
3 tsps curry powder
1 tsp black mustard seeds
1 tbsp peanut oil
1 tsp sesame oil
7 oz cauliflower, chopped
1/2 oz coriander, chopped
1/2 eggplant, cubed
1 clove garlic, chopped
1 ginger slice, chopped
1 medium onion, sliced
5 1/2 oz white potatoes, cubed
2 green chilis, chopped
Instructions
1. In a wok, gently heat the peanut and sesame oils with black mustard seeds. When the mustard seeds begin to sizzle and pop add onion and fry until golden.
2. Add garlic, ginger and chili and fry over medium-low heat until softened. Add curry powder and fry for a further 2-3 minutes.
3. Add potato, eggplant and cauliflower and fry for 5 minutes making sure that the vegetables are well coated in the spice mix.
4. Add tomatoes, stir well and place lid on the wok, turn down the heat to low and leave to cook for 20 minutes. Check after 10 minutes and give the vegetables a gentle stir to ensure that they aren't sticking (if so add a drop of water).
5. After 20 minutes check to see whether the vegetables are cooked, if not, give them another 10 minutes.
6. Once everything is cooked, sprinkle the chopped coriander over the top and serve as is or with rice, naan or chapati.
7. Note: like all curries, this improves with time will be tastier the following day. Other vegetables as well as chickpeas can be used. Also suitable as a stuffing for peppers.
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Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 145 kcal | ||
| Fat 5.45 g | ||
| Carbohydrate 23 g | ||
| Protein 4.4 g | ||
| Iron 41 mg | ||
| Calcium 21 mg | ||
| Monounsaturated Fat 2.34 g | ||
| Polyunsaturated Fat 1.92 g | ||
| Saturated Fat 0.88 g | ||
| Sodium 28 mg | ||
| Sugar 8.17 g | ||
| Potassium 860 mg | ||
| Vitamin A 44 mcg | ||
| Vitamin C 681 mg | ||
| Fiber 7.1 g | ||
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