Recipe: Vegetable curry

This is a great meal for when you want to be careful with your points – I tend to have small portions of it for lunch if we’re going out for dinner or drinks.  This is a really really easy recipe, the only ‘difficult’ bit is chopping the veg, but it’s not hard work, just dull. If you can buy pre-chopped veg, by all means do!

Total propoints per recipe: 4
Propoints per serving: 1 if serving 4, 2 if serving 2.
Serves: 2-4 depending on portion size

What you need:
2 cloves of garlic
1 onion
1 pepper
200g potatoes
1 leek
2 carrots
Half a swede (we usually just buy the mixed bag of diced carrot & swede sold for mashing)
2 tins of tomatoes
1 vegetable stock cube made up to half a pint
Passata (optional)
Spices – I usually use at least 2 tbsp of medium curry powder (often a lot more, we like our food hot!), 1 tbsp of garam masala, 1 tbsp of turmeric.

What to do:
1. Chop the potatoes (peel if desired, I usually don’t), and boil for five minutes until just starting to soften.

2. Slice all your vegetables while the potatoes are cooking so you don’t have to worry about it later. I personally like trying to get a range of sizes and shapes in – chunky leeks and onions, finely chopped carrots and peppers, etc. But whatever works for you!

3. Sweat the onions on a low heat – you want to soften them without browning them. After 2 minutes or so, add the pepper and garlic.

4. Once the onion is soft and the peppers are starting to cook, add the spices, and after a minute or so, the rest of the vegetables. I find it helps to add a tiny bit of water in order to get the spices to ‘stick’ (my dad insists on using oil).

5.  Add the chopped tomatoes, passata if using and the stock – enough to make sure the vegetables are thoroughly covered in liquid. It will look watery – don’t panic! Now you’re just going to simmer it until the potatoes are cooked and the sauce is your desired consistency. I do ours for between 45 minutes and an hour.

To serve:
I usually serve ours with 60g of rice each (weighed when raw) or 50g of rice and a weight watchers naan each.

Variations:
 – Add any other vegetables that appeal to you – we sometimes add cauliflower, spinach, sweetcorn or green beans.
– If you prefer a creamier sauce, add 0% greek yoghurt (2 points per 150g). Wait until the curry is cooked, turn off the heat and then add the yoghurt – I’ve never had it curdle that way!
– Add a small amount of coconut milk (right at the end), dessicated coconut, toasted or crushed almonds to give a sweeter taste to your curry. Don’t forget to add the points though!

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  1. Pingback: Stacking the Shelves (#8) « studentspyglass

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