Curried Vegetables #2

curried vegetables

Curried Vegetables #2

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Servings: 6
Calories: 269

Ingredients
 

  • 1 tbsp oil
  • 1 onion finely chopped
  • 1 green chilli pepper seeded and finely chopped
  • 1 small piece fresh ginger grated
  • 2 cloves garlic crushed
  • 1/2 tsp ground coriander
  • 1/2 tsp ground cumin
  • 1 tsp ground turmeric
  • 2 potatoes peeled and diced
  • 1 aubergine cut into small cubes
  • 14 oz canned tomatoes drained
  • 1 small cauliflower cut into florets
  • 1/4 pint vegetable or chicken stock
  • 8 oz okra trimmed and washed
  • 4 oz roasted unsalted cashews
  • 2 oz desiccated coconut
  • 4 tbsps natural yoghurt

Instructions

  • Heat the oil in a large bowl or casserole dish for 1 minute on HIGH. Add the onion, chilli pepper, ginger and garlic. Cook on HIGH for 1 minute further.
  • Add the spices and cook for an additional 1 minute on HIGH.
  • Add the potatoes, aubergine and tomatoes. Cover loosely and cook on HIGH for 8 - 10 minutes or until the potatoes and aubergine are almost tender.
  • Add the cauliflower, stock and okra. Cover loosely and cook on HIGH for 3-4 minutes, or until the vegetables are almost tender.
  • Add the cashews and the desiccated coconut. Add salt and pepper to taste and serve hot, topped with natural yoghurt.
Calories: 269 kcal
Carbohydrates: 36 g
Protein: 12 g
Fat: 11g
Saturated Fat: 6 g
Trans Fat: 1 g
Cholesterol: 14 mg
Sodium: 198 mg
Potassium: 1280 mg
Fiber: 11 g
Sugar: 11 g
Vitamin A: 448 IU
Vitamin C: 80 mg
Calcium: 120 mg
Iron: 3 mg
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