Spicy Vegetables with Almonds
For an extra creamy dish, add soured cream instead of the natural yogurt.
Ingredients
- 2 tbsp vegetable oil
- 2 onions sliced
- 5 cm 2 in fresh root ginger, shredded
- 1 tsp crushed black peppercorns
- 1 bay leaf
- 1/4 tsp turmeric
- 1 tsp ground coriander
- 1 tsp salt
- 1/2 tsp garam masala
- 6 oz mushrooms sliced
- 1 courgette thickly sliced
- 2 oz French beans sliced into 2.5 cm (1 in) pieces
- 1 tbsp chopped fresh mint
- 1/4 pint water
- 2 tbsp natural low-fat yogurt
- 1 oz flaked almonds
Instructions
- In a medium deep frying pan, heat the vegetable oil and fry the sliced onions with the shredded fresh ginger, crushed black peppercorns and the bay leaf for 3—5 minutes.
- Lower the heat and add the turmeric, ground coriander, salt and garam masala, stirring occasionally.
- Gradually add the mushrooms, courgette, French beans and the mint.
- Stir gently so that the vegetables retain
- their shape.
- Pour in the water and bring to a simmer, then lower the heat and cook until most of the water has
- evaporated.
- Beat the natural low-fat yogurt well with a fork, then pour it on to the vegetables in the pan and mix together well.
- Cook the spicy vegetables for a further 2 - 3 minutes, stirring occasionally. Sprinkle with flaked almonds and serve.
Calories: 158 kcal
Carbohydrates: 13 g
Protein: 5 g
Fat: 11g
Saturated Fat: 2 g
Trans Fat: 1 g
Cholesterol: 1 mg
Sodium: 600 mg
Potassium: 478 mg
Fiber: 4 g
Sugar: 6 g
Vitamin A: 263 IU
Vitamin C: 16 mg
Calcium: 77 mg
Iron: 1 mg