Vegetable curry

Low fat dish kids will enjoy


A quick easy to cook curry that can get the kids involved too!


Ingredients - Serves 4 Adults

  • 1 medium onion
  • 180g / 6oz carrot
  • 180g / 60z red pepper
  • 90g / 3oz mushrooms
  • 200g / 7oz chickpeas
  • 1 teaspoon lemon juice
  • 1 clove of garlic
  • 1 apple
  • 330g / 11fl oz homemade vegetable stock
  • ¼ tablespoon vegetable oil
  • 1 ½ teaspoon mild curry powder
  • 60g / 2oz frozen peas
  • 90g / 3oz cauliflower
  • 1 dessertspoon dessicated coconut (optional)
  • 2ozs/50g sultanas
  • ½ tablespoon flour
  • Black pepper to taste

Method

 

  1. Peel, wash and roughly chop the onion and carrot. Peel the mushroom, remove the stalk, wash and slice. Remove the stalk and seeds from the pepper, wash and roughly chop. Chop the cauliflower and garlic.
  2. Peel the apple, remove the core and chop roughly
  3. Place the vegetables, apple, lemon juice, coconut, sultanas, and chickpeas into a saucepan. Add approx ¾ of the homemade vegetable stock and boil for 20 minutes
  4. Heat the vegetable oil and cook the onion until soft. Stir in the curry powder, flour and the remainder of the vegetable stock. Bring to the boil
  5. Add the onion mix to the saucepan containing the mixed vegetables. Season with black pepper
  6. Add the frozen peas. Simmer for 10 minutes. Reduce and cook slowly for another 20 minutes
 

Serving Suggestions

Serve with boiled brown rice

About this Recipe

Recipe taken from Preschool Resource

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Vegetable curry

Serves

4 Adults

4 Adults

Preparation Time

5 Minutes

5 Minutes

Cooking Time

45 Minutes

45 Minutes

Cost

Low

Low

5-a-day

3 Of Your 5 A Day

3 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Measuring Jug(for Liquids), Saucepan, Vegetable Peeler, Wooden Spoon

Chopping BoardChopping KnifeMeasuring Jug(for Liquids)SaucepanVegetable PeelerWooden Spoon
1/4 of the recipe contains
Energy
643kj
153kcal
9%
Fat
3.4g
5%
Saturates
0.4g
2%
Sugars
8.6g
10%
Salt
1g
17%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (313g)
Energy205Kj 643Kj
49Kcal 153Kcal
Fat1.1g 3.4g
(of which saturates)0.1g 0.4g
Carbohydrate6.3g 19.6g
(of which sugars)2.7g 8.6g
Protein2.5g 7.7g
Salt0.3g 1g
Fibre2.2g 7g

Recipe rating

Current rating: 0 (0 ratings)