Creamy vegetable curry - Happier Healthier Queensland

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  • olive or canola oil spray
  • 1 large onion, peeled and diced
  • 2 cloves garlic, crushed
  • 1 tablespoon garam marsala
  • 1 teaspoon turmeric
  • 1 small eggplant, cut into 2cm cubes
  • 400g sweet potato, peeled, cut into 2cm cubes
  • ½ cauliflower, cut into florets
  • ¾ cup salt-reduced chicken or vegetable stock
  • 150g green beans, trimmed, cut into 5cm lengths
  • 400g can chickpeas, drained and rinsed
  • 400mL can coconut-flavoured evaporated skim milk
  • 16 small plain pappadums (8cm diameter), to serve
  • ½ cup chopped coriander, to serve
  1. Spray a large non-stick saucepan with oil and place on medium to high heat.
  2. Cook onion for 3 minutes, stirring occasionally. Add garlic and spices and stir 1 minute until fragrant.
  3. Add eggplant, sweet potato, cauliflower and stock to the pan; mix well.
  4. Bring to the boil then reduce heat to medium. Simmer covered for 12 minutes, until vegetables are just tender.
  5. Add beans, chickpeas and milk; increase heat to return to the boil.
  6. Reduce heat and simmer gently uncovered for 5 minutes, until beans are tender but still bright green.
  7. Place 8 pappadums around the edge of a microwave-safe dinner plate and cook on high (100%) for 60 seconds, until puffed and crisp.
  8. Set aside and repeat with remaining pappadums.
  9. Serve curry in bowls topped with coriander and pappadums.

Alternatives

  • Replace chickpeas with a can of lentil or cannellini beans (rinsed and drained).
  • Replace sweet potato with pumpkin or potato.
  • Replace coconut milk with can of evaporated milk and a teaspoon of coconut essence.
  • Vary by adding other vegetables to include any combination of capsicum, carrot and zucchini.
  • Stir through 2 cups baby spinach leaves just before serving.
  • To add heat, cook a chopped red chilli or teaspoon of chilli powder with spices.
  • Include 2 thinly sliced small skinless chicken breasts (400g) in step 5.

Storage Suggestions

  • Curry can be frozen in airtight container for up to 6 months.

Equipment List

  • large non-stick saucepan
  • stirring spoon
  • microwave-safe dinner plate
  • serving bowls

Acknowledgement

Recipe from LiveLighter® campaign © State of Western Australia [2013] reproduced with permission.

Nutrition Information


618g Quantity per serving Quantity per 100g
Energy 2074kJ 336kJ
Protein 31g 5.0g
Fat, total 7.9g 1.3g
— Saturated 2.4g 0.4g
Carbohydrate 63.1g 10.2g
— Sugars 23.6g 3.8g
Fibre 22.0g 3.6g
Sodium 1222.4mg 198.0mg
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