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Vegetable balti

Curry doesn’t tend to be the healthiest meal option, but this winter veg balti is high in fibre and vitamins, while low in fat

  • Ready in about 1½ hours
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 201
  • Carbohydrates 25
  • Saturated Fat 1
  • Sugar 0
  • Protein 11
  • Fat 7
  • Fibre 7
  • Salt 1.13

Nutrition per serving

  • Calories 201
  • Carbohydrates 25
  • Saturated Fat 1
  • Sugar 0
  • Protein 11
  • Fat 7
  • Fibre 7
  • Salt 1.13

Ingredients

  • 1 tbsp vegetable oil
  • 1 large onion, thickly sliced
  • 1 large garlic clove, crushed
  • 1 eating apple, peeled, cored and chopped into chunks
  • 3 tbsp balti curry paste (we used Patak’s)
  • 1 medium butternut squash, peeled and cut into chunks
  • 2 large carrots, thickly sliced
  • 200g turnips, cut into chunks
  • 1 medium cauliflower, weighing about 500g/1lb 2oz, broken into florets
  • 400g can chopped tomatoes
  • 425ml hot vegetable stock
  • 4 tbsp chopped coriander, plus extra to serve
  • 150g pot low-fat natural yogurt

Tip

With different veg
Try different vegetables – shallots, broccoli, swede, sweet potatoes, peppers and mushrooms would go well together.

With a baked spud
This curry mixture makes a great low-fat filling for baked potatoes.

Method

  1. Heat the oil in a large pan, then add the onion, garlic and apple and cook gently, stirring occasionally, until the onion softens, about 5-8 minutes. Stir in the curry paste.

  2. Tip the fresh vegetables into the pan and add the tomatoes and stock. Stir in 3 tbsp of the coriander. Bring to the boil, turn the heat to low, put the lid on and cook for half an hour.

  3. Remove the lid and cook for another 20 minutes until the vegetables are soft and the liquid has reduced a little. There should be some liquid remaining, but not too much. Season with salt and pepper.

  4. Mix 1 tbsp of coriander into the yogurt to make a raita. Ladle the curry into bowls, drizzle over some raita and sprinkle with extra coriander. Serve with the remaining raita and warm mini naan breads.