Vegetable Curry

Did you know?

  • Garlic is a good way to add flavour to your food.
  • Garlic is nature's antibiotic.
  • It is thought that eating garlic is good for the heart and the blood.
  • Curry powder is a blend of spices.
  • Turmeric is one of these spices.
  • Research has shown this spice to have many health benefits such as helping fight against infections and heart attacks.

There are many health benefits from eating a vegetarian diet. They are lower in fat than meat. Foods such as grains, vegetables, bean, fruit and pasta are cheaper to buy than meat. It is important to have a variety of different vegetables, grains beans and pulses (i.e. lentils) to make sure you get all the nutrients you need. Vegetables contain many essential nutrients needed to protect us from disease.

Serves 4

Ingredients

  • 1 onion, finely chopped
  • 1 tbl sp oil
  • 2 cloves garlic, chopped finely
  • 3 rounded teaspoons curry powder
  • 2 medium potatoes, peeled and cut into chunks
  • 1 carrot, washed and chopped
  • 1/2 cauliflower cut into chunks
  • 1 tin (400g) chopped tomatoes
  • 1 red pepper, sliced
  • 4-6 mushrooms, washed and sliced
  • 2 cups (450g) rice

Instructions

  1. Heat some oil in a pan and fry the onion and garlic over a medium heat until golden (2-3 minutes).
  2. Add curry powder and stir through the onions.
  3. Add the potatoes, carrots and cauliflower and cook for a further minute, stirring to avoid anything sticking.
  4. Add the tin of tomatoes. Quarter fill the tin with cold water and add this along with the red pepper and mushrooms and bring to the boil.
  5. Place a lid on the pot, turn the heat down until the sauce is just bubbling and cook for 20 minutes or until the vegetables are cooked
  6. Serve with boiled rice

Alternatives

  • Substitute the potatoes with a small tin of chick peas, drained and rinsed
  • Substitute any of vegetables suggested above with those you prefer or have in the fridge - aubergine, sweet potato, green pepper, courgettes and green beans are all good alternatives
  • Left-over cooked meat or cooked prawns can be added at stage 3
  • You could also add 2 teaspoons of ground ginger, 1 teaspoon of ground coriander, 2 teaspoons of cumin, 1 teaspoon of turmeric instead of curry powder.