Vegie Curry
Prep: 30 mins
Cook: 40 mins
6 serves Serves: 6
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Rich in aroma and flavour, this fragrant curry is packed full of vegetables.
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Ingredients

  • 2 cups rice (uncooked)
  • 1 eggplant, chopped
  • 1 tbs olive oil
  • 2 cloves garlic, crushed
  • 1 small piece fresh ginger, peeled and sliced
  • 1 large brown onion, chopped
  • 3 tbs red or green curry paste, according to taste
  • 2 potatoes , peeled and cut into 1cm cubes
  • 2 carrots, peeled and cut into 1cm cubes
  • 1/2 butternut pumpkin, peeled and cut into 1cm cubes
  • 1 capsicum, seeded and diced
  • 1 cup cauliflower, or broccoli florets or green beans , chopped
  • 425 g can no-added-salt diced tomatoes
  • 1 cup reduced-fat coconut milk
  • 2 tbs chopped herbs (e.g. basil or oregano) , chopped

Method

  1. Cook rice following packet directions.
  2. Heat oil in a large saucepan and add garlic, ginger and onion cooking gently to soften.
  3. Stir in curry paste over low heat. Add vegetables and canned tomatoes and stir well.
  4. Cover tightly and bring to the boil, then simmer until vegetables are tender, 20–40 minutes depending on size.
  5. Add coconut milk and simmer for a further 5 minutes. Add herbs and stir well.

Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.


Variation: For a lower fat curry replace coconut milk with 1 cup low-fat evaporated milk and 1 teaspoon coconut essence.

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 1771 kJ 296 kJ
Protein 9.8 g 1.6 g
Fat, total 8.1 g 1.4 g
— saturated 3.4 g 0.6 g
Carbohydrate 72 g 12 g
— sugars 12.3 g 2 g
Sodium 273 mg 46 mg
Fibre 9.6 g 1.6 g

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