CURRIED VEGETABLES

Prep time:
20 minutes
Cooking time:
30 minutes
Serves4 Energy (kCal)89
Protein6.1g Carbohydrates9.1g
Total Sugars7.9g Fat1.2g
Sat Fat0.08g Fibre8.3g
Sodium230g
Phase: Intensive,Active 2,Active 1,Maintenance,
Dietary Requirements: Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Lacto-ovo vegetarian,Paleo,Vegetarian,

INGREDIENTS

  • 2 cup of broccoli florets
  • 1⁄4 cauliflower, chopped into chunky florets
  • 1 small eggplant, diced into small chunks
  • 1 zucchini, thickly sliced
  • 1 red onion, chopped
  • 1 teaspoon of minced ginger
  • 1 large clove garlic, finely chopped
  • 2 tomatoes, chopped
  • 1 green capsicum, cut into large squares
  • 1 red capsicum, cut into large squares
  • 1 small red chilli, left whole for mild flavour or chopped finely for intense heat
  • 1 cup water
  • 1 vegetable stock cube
  • 1⁄2 cup chopped fresh coriander
  • 3 curry leaves (if available)
  • 2 tablespoon good curry powder

Preparation

  • Lightly spray a large frying pan with olive oil.
  • Add onion, garlic and ginger, cook gently until golden.
  • Add green and red capsicum, fry for 2 minutes.
  • Add curry powder, fry until fragrant.
  • Add tomatoes, then add rest of vegetables and coat with curry onion mix.
  • Add water, stock cube, curry leaves and chilli, and stir through.
  • Place lid on frying pan and gently simmer until vegetables are just cooked, about 15-20mins.
  • Do not overcook.
  • Season with salt and pepper to taste and stir through the chopped coriander.
  • If you have used the chilli whole remember to remove before serving.
  • As vegetables cook the liquid content will increase.
  • Watch the consistency of your sauce, and evaporate if necessary to avoid sauce becoming too watery.

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