Winter vegetable curry with fruity raita

Curry only

Serves 4 Prep 20 mins Cook 1 hr 2 tbsp vegetable oil 2 onions, thinly sliced

1/2 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