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FREE Vegetable Curry

Name: FREE Vegetable Curry
Yield: 3
Ingredients: 2 medium potatoes peeled and cut into 2cm chunks; 1 large carrot, peeled and sliced diagonally; 1/2 cauliflower, cut into small florets and halved; Low cal spray oil; 1 large onion, coarsely grated or finely chopped; 1 tbsp medium or hot curry powder; 1x 227g tin chopped tomatoes; 300ml vegetable or chicken stock; 100g frozen peas or 2 large handfuls young spinach leaves or a mixture; Low fat plain yogurt

Vegetarian

This delicious vegetable curry dish is packed full of nutrients, this recipe serves 3 and is free on plan.

Level	Easy
Serves	3
Free Food	FF

Ingredients

2 medium potatoes peeled and cut into 2cm chunks

1 large carrot, peeled and sliced diagonally

1/2 cauliflower, cut into small florets and halved

Low cal spray oil

1 large onion, coarsely grated or finely chopped

1 tbsp medium or hot curry powder

1x 227g tin chopped tomatoes

300ml vegetable or chicken stock

100g frozen peas or 2 large handfuls young spinach leaves or a mixture

Low fat plain yogurt

Method

Half fill a saucepan with cold water and add the potatoes and carrots. Bring to the boil and cook for 8 minutes. Add the cauliflower florets and cook for 2 more minutes. Drain and set aside.

Spray a large non-stick frying pan or wide-based saucepan with oil. Add the onion and cook over a medium heat for 8 minutes until softened and lightly browned. Sprinkle over the curry powder and cook for 30 seconds more, stirring.

Add the tomatoes to the onions and cook for 2-3 minutes stirring constantly. Add the stock and bring to a gentle simmer. Add the vegetables and peas or spinach and simmer gently for 5 minutes stirring regularly. If the sauce thickens too much, add a splash of water.

Serve immediately with yoghurt and Mango chutney (optional)