Prep & Cooking time: 65-70 minutes
Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C & K, protein, fibre, calcium, iron, potassium, zinc, no added sugar and is low in saturated fats!
This is a delicious, creamy and mildly spiced (South Indian-type) curry that is really easy to prepare! It’s great for those that do not enjoy curries with with a spice factor over 1 or 2; very low on the Scoville scale, but were not sure of the exact number! Typically this type of curry is high in fat from the use of: coconut milk, double cream or even crème fraiche; along with the addition of either poultry, beef, lamb or game. It’s not great news if you are trying to live a healthier lifestyle or a WFPB diet!
Our curry recipe only contains (approximately) 4 grams of fat and 117% of your RDA for
Vitamin C/serving- so dig in everyone!
Nutritional info (*curry only):
NB: Reduce the salt by using more water and less stock! Also, use slightly less chickpeas and milk to reduce the fat contain.
Place the spinach, peas and cauliflower into a microwavable dish; defrost in the microwave. Drain off any excess water.
In the meantime, peel and dice the onion and the garlic. Wash, peel and chop(or grate) the ginger. Wash, remove the stem, de-seed and chop the bell pepper. Wash the chilli (remove the stem and finely chop if desired).
Wash, peel and chop the potato into small cubes. Wash, peel, trim the ends and chop the carrot into quarters.
Remove the cardamom seeds from their pods and crush (if applicable).
Open, drain and rinse the chickpeas.
Place a large, non-stick saucepan over a medium-low heat. Spray it with low-fat cooking oil.
Add the onion, garlic and ginger. Gently fry for 1-2 minutes or until softened.
Add the bell pepper. Fry for a further 2-3 minutes, or until softened.
Add the chilli, cardamom and cumin seeds (if using) and 1/2 the quantity of the curry powder. Stir together. Gently fry for 30 seconds or until fragrant.
Add the stock, water and bay leaf. Bring to the boil.
Add the potatoes and carrots. Stir together. Cover with a lid. Once boiling, reduce to a simmer. Cook for approximately 10-15 minutes or until tender.
Add the spinach, peas, cauliflower and chickpeas approximately 5 minutes before the end of cooking. Stir through. Cover with a lid. Cook for a further 7-8 minutes, or until tender.
In the meantime, prepare your slurry. Add the flour into a small dish. Add equal parts water. Stir until dissolved.
Pour the milk into a measuring jug. Whilst stirring, pour the slurry into the milk until combined.
When the vegetables have finished cooking, stir and pour the milk into the curry. Continue stirring until slightly thickened; approximately 2-5 minutes.
Add the remaining curry powder. Stir through.
…Opps! Also add the turmeric (and stir through)!
Once the curry has thickened, remove it from the heat. Add the yoghurt. Stir through.
Taste and season it with some salt and pepper if necessary.
Don’t forget to remove the bay leaf before serving (and if preferred…maybe the chilli )!
Serve with rice, millet, quinoa, flat bread or maybe even home-made sweet potato wedges! Garnish with chopped tomatoes, fresh coriander, chopped nuts or whatever else you desire.
Refrigerate any leftovers in a resealable container; reheat and consume within 3-5 days. NB: When reheating, make it hot but do not allow it to boil. Alternatively freeze it; defrost and consume within 1-2 months.
- Change the medley of vegetables; make it seasonal, keep it fresh or use frozen varieties!
- Adapt the spices to your own personal preferences.
- For non-vegans use a low-fat (plain) cow’s yoghurt and/or milk.