This hearty vegetable curry is healthy, low-fat and easy to assemble.
Ingredients and Method
This hearty vegetable curry is healthy, low-fat and easy to assemble.
Serves 6 to 8
30 ml (2 T) olive / canola oil
1 onion, diced
15ml (1 T) paprika
Pinch of cayenne pepper
5ml (1 t) ground cumin
5ml (1 t) ground coriander
10 ml (2 t) sugar
3 ml (1/2 t) salt
1 x 410 g butter beans / chickpeas, with liquid
1 x 410 g kidney beans / baked beans, with liquid
Two tomatoes peeled and chopped
60 ml ( 1/4 cup) tomato paste
250g ( 1/4 kg) butternut, peeled and chopped
200g greens such as baby spinach, washed and drained (optional)
Warm oil over medium heat. Add onions and cook until soft. Add all spices salt and sugar and saute for a few minutes. Add the canned beans with liquid, tomato and tomato puree. Add butternut and simmer until tender (20 min). Add additional water if necessary. Add greens for the last two minutes of cooking.
Serve with basmatic rice and a large green salad.
Nutritional content per serving
704 kJ
21g Carbohydrate
8g Protein
3g Fat
