A healthy eating idea.
Suitable for Vegetarians
This is a curry dish that originally included lamb. However, I adapted it for a vegetarian and it tasted equally delicious without meat. Keeping out the lamb you also make it much less calorific.
This low fat vegetarian curry is great for making in advance if you are having friends over. It's a hit with both vegetarians and meat eaters.
Serves 6
1 tablespoon of vegetable oil 1 teaspoon of mustard seeds 2 bay leaves 1 large onion 2 fresh green finger chillis 20 grams of fresh ginger (peeled) 5 large cloves of garlic (peeled> Large pinch of salt 1 teaspoon of sugar 1 tablespoon ground coriander 1 tablespoon ground cumin 1/2 teaspoon tumeric 1/4 to 1/2 teaspoon red chilli powder 3 medium tomatoes, whizzed up in a blender 400ml can of low fat coconut milk 1 to 2 teaspoons of lemon juice 1 small sweet potato, peeled and cut into large chunks 2 large carrots, peeled and cut into large chunks 1 small butternut squash, peeled and cut into large chunks 250 gram can chickpeas, drained and rinsed (if you don't like chickpeas use more vegetables in the stew e.g parsnips or potatoes) 1 1/4 teaspoons garam masala Large handful of fresh coriander, chopped
Heat the oil in a pan large enough to take all the ingredients. When the oil is hot add the mustard seeds and bay leaves. When the seeds start popping add the onions and chillis and fry until they start to turn brown.
Whilst the onions are cooking make a paste out of the ginger and garlic in a blender. To help make the paste add a splash of water to the blender. Add this paste to the onions and cook until it has reduced and starting to take on colour. This will take around 3 to 5 minutes.
Next add salt, sugar, ground coriander, cumin, tumeric and chilli powder and cook gently for a few seconds. Then add the pureed tomatoes and 100ml of water and reduce the mixture until the paste takes on a dark and smooth consistency. This should take around 10 minutes.
Add the lemon juice, coconut milk and 200ml of water to the pan and bring to a simmer. Simmer for 5 minutes then add your vegetables to the pan, making sure they are all covered with the liquid. Bring back to a simmer and cook until the vegetables start to feel soft.
5 minutes before the end of the cooking time add the chickpeas, cover the pan and cook for 4 minutes.
Finally, stir in the garam masala and chopped coriander and serve in large bowls.
We hope you enjoy this healthy low fat recipe.