Veg­etable curry

Runner's World (UK) - - The Fit Food Handbook -

IN THE MOOD for some­thing warm­ing af­ter a long run in cold weather? Try this hearty, healthy, low-fat curry. It’s packed with vi­ta­mins and pro­vides a great balance of carbs and pro­tein, and the grain quinoa is a source of mag­ne­sium, es­sen­tial for both en­ergy pro­duc­tion and pre­vent­ing cramp.

Whizz the onion, gar­lic, chilli and gin­ger in a blender un­til it’s a fine paste.

Heat the oil in a heavy-based pan be­fore adding the paste, turmeric and garam masala.

Stir in the len­tils, chick­peas, veg­eta­bles and toma­toes. Mix un­til they’re all coated with the paste.

Add just enough boil­ing wa­ter to cover ev­ery­thing, then add the co­conut milk and sim­mer, stir­ring of­ten, for 30 min­utes or un­til the veg­eta­bles are cooked. (Add more wa­ter if nec­es­sary.)

Rinse the spinach, add to the pot and stir for three min­utes or un­til the leaves are wilted.

Sim­mer the quinoa in 360ml of wa­ter for 10 min­utes and then serve with the curry. NUTRI­TION PER SERV­ING Kcals 520, Carbs 85g, Pro­tein 36g, Fat 12g

Cau­li­flower is rich in vi­ta­min C and is a good source of other an­tiox­i­dants, such as quercetin.

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