Curried Vegetables #2
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