Free Healthy Recipe - Vegetable Tikka Simmer

Low fat, Low GI

A warming, lightly spiced meal perfect for dinner or lunch. Serve with steamed brown or basmati rice to bulk up the meal a bit more as it's low in kilojoules to start with.
Recipe courtesy of Vaalia Yoghurt.

2 medium brown onion, each cut into 8 wedges or chopped
3 tbsp curry paste
1 medium carrot, peeled and sliced
2 medium pontiac potatoes, cut into quarters
200 gram wedge pumpkin, peeled, cut into 3-4 cm pieces
415 gram can chopped tomatoes, in juice
200 grams cauliflower, broken into florets
100 grams green beans, trimmed, cut in half
½ cup mango, chopped
1 green apple diced finely
1 10cm long continental cucumber, peeled, seeded and diced
small handful coriander or mint leaves torn

Prepare all vegetables.

Place onion and curry paste in large heavy based saucepan. Stir fry over medium heat for 5 minutes. Add carrot, potato and pumpkin and stir fry for a further few minutes until coated with paste.
Pour in tomatoes and stock. Cover and simmer for 20 minutes.
Add remaining vegetables and cook a further 10 minutes.
Remove from heat, spoon some of the sauce into a bowl, stir in 3 tablespoons of yoghurt and half the mango then return to the curry.
Reheat without boiling. Serve with raita (recipe follows) and cooked rice.

Fruity Cucumber Raita:

In a small bowl mix the remaining portion of the yoghurt, the remaining quarter cup of mango, the apple, cucumber, lemon juice and herbs and mix well.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 45 mins
Ready in: 1 hr 25 mins

Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 1279 kj
Calories 306 kcal
Fat 8.8 g
Saturated Fat 1.9 g
Total Carbohydrate 38.5 g
Total Protein 13.6 g
Fibre 7.9 g

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