Healthy living

Creamy vegetable curry

A flavoursome curry bursting with vegies. A tasty way to help get your 2 and 5!

Preparation time: 15 minutes

Cooking time: 25 minutes

Serves: 4

Ingredients

  • olive or canola oil spray
  • 1 large onion, peeled and diced
  • 2 cloves garlic, crushed
  • 1 tablespoon garam marsala
  • 1 teaspoon turmeric
  • 1 small eggplant, cut into 2 cm cubes
  • 400 g sweet potato, peeled, cut into 2cm cubes
  • 1/2 cauliflower, cut into florets
  • 3/4 cup salt-reduced chicken or vegetable stock
  • 150 g green beans, trimmed, cut into 5 cm lengths
  • 400 g can no-added-salt chickpeas, drained and rinsed
  • 400 mL can coconut-flavoured evaporated skim milk
  • 16 small plain pappadums (8 cm diameter), to serve
  • 1/2 cup chopped coriander, to serve

Method

1. Spray a large non-stick saucepan with oil and place on medium to high heat. Cook onion for 3 minutes, stirring occasionally; add garlic and spices and stir 1 minute until fragrant.

2. Add eggplant, sweet potato, cauliflower and stock to the pan, mix well. Bring to the boil then reduce heat to medium; simmer covered for 12 minutes until vegetables are just tender.

3. Add beans, chickpeas and milk; increase heat to return to the boil. Reduce heat and simmer gently uncovered for 5 minutes until beans are tender but still bright green. 

4. Meanwhile, place 8 pappadums around the edge of a microwave-safe dinner plate and cook on high (100%) for 60 seconds until puffed and crisp. Set aside and repeat with remaining pappadums. 

5. Serve curry in bowls topped with coriander and pappadums.

Hint

Add a teaspoon of coconut essence to a can of evaporated skim milk to replace coconut milk.

Notes

  • To add heat, cook a chopped red chilli or teaspoon of chilli powder with spices.
  • Replace sweet potato with pumpkin or potato.
  • Vary other vegetables to include any combination of capsicum, carrot and zucchini.
  • Replace chickpeas with a can of no-added-salt lentil or cannellini beans.
  • Stir through 2 cups baby spinach leaves just before serving.
  • Include 2 thinly sliced small skinless chicken breasts (400 g) when beans and chickpeas are added.

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