Healthy Potato & Pea Curry Recipe
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
- Spray a large saucepan with oil and place on medium-low heat.
- Add onions and cook, uncovered, stirring occasionally, for 5 minutes, or until onions are soft golden brown.
- Add curry powder and cook, stirring for 1 minute.
- Add potatoes to the pan. Stir to coat in spice mix.
- Add tomatoes and stock.
- Cover and cook for 20 minutes.
- Add coconut milk and frozen cauliflower and simmer, uncovered, over medium heat for 10 minutes.
- Add peas and cook, uncovered, for a further 5 minutes, or until all vegetables are tender.
- 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!
We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.
Start to LiveLighter today
Become a member for free and receive your personalised meal plan.
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 |
Member comments & rating
Log in or sign up to join the discussion.
Comments (1)
-
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
Rating (0 ratings)
You might also like
Corn Noodle Cakes 3-2-1
You wouldn't believe there's 3 serves of vegetables jammed into these tasty fritters!
Potato & Lentil Dahl
A mild Indian-style dish suitable for the whole family.
Stuffed Sweet Potato 3-2-1
A fresh twist on the classic stuffed spud.
Stir Fry Noodles
This speedy stir fry satisfies in a flash!