FREE Vegetable Curry

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

Skill Level:






  • 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


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)