Win­ter veg­etable curry with fruity raita

Easy Cook - - CONTENTS -

Serves 4 Prep 20 mins Cook 1 hr curry only

2 tbsp veg­etable oil 2 onions, thinly sliced ½ pump­kin, win­ter squash or but­ter­nut squash, cut into cubes 4 car­rots, cut into ba­tons 2 parsnips, cut into ba­tons 3 tbsp curry paste (or

gluten-free al­ter­na­tive) 8 large ripe toma­toes,

2 cut into wedges 6 gar­lic cloves, peeled

thumb-sized piece gin­ger,

peeled and chopped small pack co­rian­der,

chopped 200g brown bas­mati rice 6 tbsp low-fat

nat­u­ral yo­gurt 100g mango, cut

into cubes 1 tbsp mango chut­ney small pack toasted

flaked al­monds

1 Heat the oil in a large lid­ded pan. Tip in the onions and cook for 10 mins un­til soft. Stir in the pump­kin, car­rots and parsnips, and cook for 5 mins un­til they be­gin to soften. Add the curry paste and cook for an­other 3 mins. 2 In a bowl, whizz to­gether the whole toma­toes, gar­lic and gin­ger un­til smooth, then pour over the veg­eta­bles, adding 200ml wa­ter. Save a hand­ful of co­rian­der to serve, and stir in the rest. Pop on the lid and sim­mer for 40 mins or un­til the veg­eta­bles are ten­der. Un­cover, stir through the tomato wedges and re­duce to thicken the sauce. 3 Mean­while, cook the rice fol­low­ing pack in­struc­tions. Mix the yo­gurt, mango and chut­ney in a small bowl. Fork the rice into a serv­ing dish and scat­ter the curry with re­main­ing co­rian­der and the al­monds. Sea­son, then serve. PER SERV­ING 467 kcals, fat 13g, sat­u­rates 2g, carbs 73g, sug­ars 31g, fi­bre 12g, pro­tein 13g, salt 0.8g

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