Potato & Pea Curry
Prep: 5 mins
Cook: 35 mins
6 serves Serves: 6
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A filling vegetarian curry, with a creamy tomato and coconut gravy.
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Ingredients

  • olive or canola oil spray
  • 2 brown onions, thinly sliced
  • 1/2 tbs curry powder
  • 4 potatoes , cut into chunks
  • 400 g can no-added-salt diced tomatoes
  • 1/2 cup reduced-salt vegetable stock
  • 270 mL reduced-fat coconut milk
  • 500 g frozen cauliflower
  • 2 cups frozen peas
  • 3 cups cooked brown rice (from 1 cup uncooked rice), to serve

Method

  1. Spray a large saucepan with oil and place on medium-low heat.
  2. Add onions and cook, uncovered, stirring occasionally, for 5 minutes, or until onions are soft golden brown.
  3. Add curry powder and cook, stirring for 1 minute.
  4. Add potatoes to the pan. Stir to coat in spice mix.
  5. Add tomatoes and stock.
  6. Cover and cook for 20 minutes.
  7. Add coconut milk and frozen cauliflower and simmer, uncovered, over medium heat for 10 minutes.
  8. Add peas and cook, uncovered, for a further 5 minutes, or until all vegetables are tender.
  9. Serve with cooked rice.

Variation: Substitute frozen cauliflower with ½ a head of fresh cauliflower. Add fresh cauliflower to the pan with potatoes in step 4.

Healthy tip!

Use the left-over water from cooking vegetables to make stock or soup. It's full of vitamins!

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Nutrition Information

per serving per 100g
Energy 1216 kJ 255 kJ
Protein 10.3 g 2.2 g
Fat, total 4.9 g 1 g
— saturated 3 g 0.6 g
Carbohydrate 45.9 g 9.6 g
— sugars 7.2 g 1.5 g
Sodium 162.1 mg 34 mg
Fibre 9.9 g 2.1 g

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Comments (1)

  • Avatar

    My family are loving this recipe. I use a lot less onion. This has been added to our menu for vegetarian night.
    Stephanie Armstrong
    Posted on: 29 Jan 19

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