Spicy Vegetables with Almonds

spicy vegetables with almonds

Spicy Vegetables with Almonds

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For an extra creamy dish, add soured cream instead of the natural yogurt.
Servings: 4
Calories: 158

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
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