Vegetable Curry - Healthier. Happier.

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Vegetable Curry
  • 2 uncooked cups brown rice
  • 1 medium eggplant, cut into thick slices
  • 1 teaspoon salt
  • 1 tablespoon olive oil
  • cloves garlic, crushed
  • 1 small piece ginger, peeled and sliced
  • large onion, chopped
  • 3 tablespoons red or green curry paste (according to taste)
  • 2 medium potatoes, peeled and cubed
  • 2 medium carrots, peeled and cubed
  • ½ butternut pumpkin, peeled and cubed
  • 1 medium red or green capsicum, seeded and chopped
  • 1 cup cauliflower, or broccoli florets or green beans
  • 425g can chopped tomatoes
  • 1 cup reduced-fat coconut milk
  • 2 tablespoons chopped herbs (e.g. basil or oregano)
  1. Cook rice following packet directions.
  2. Sprinkle eggplant with salt and leave for 30 minutes.
  3. Rinse, pat and dry well on paper towels and cut into cubes.
  4. Heat oil in a large saucepan and add garlic, ginger and onion cooking gently to soften.
  5. Stir in curry paste over low heat. Add vegetables and canned tomatoes and stir well.
  6. Cover tightly and bring to the boil, then simmer until vegetables are tender, 20–40 minutes depending on size.
  7. Add coconut milk and simmer for a further 5 minutes.
  8. Add herbs and stir well.

Tips: De-gorging cut eggplant by sprinkling with salt draws out the seeds’ bitter juices. It is important to rinse in water so the dish is not too salty.

Alternatives

  • For a lower fat curry replace coconut milk with 1 cup low-fat evaporated milk and 1 teaspoon coconut essence.

Storage Suggestions

Curry can be kept in refrigerator for up to 7 days. May be frozen for up to 3 months.

Equipment List

  • Chopping board
  • Large knife
  • Paper towel
  • Large saucepan with lid

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia.www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


561g Quantity per serving Quantity per 100g
Energy 2010kJ 348kJ
Protein 12.1g 2.2g
Fat, total 9.9g 1.8g
— Saturated 3.7g 0.7g
Carbohydrate 78.9g 14.1g
— Sugars 15.1g 2.7g
Fibre 11.7g 2.1g
Sodium 680mg 121mg
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