Vegetable Curry and Aromatic Rice

By krystallondon

Healthy comfort food at its best - if you want to spice it up a bit add some chopped fresh chilli with the garlic.

Ingredients

• 1 Tbsp vegetable oil
• 1 onion, sliced
• 1 clove garlic, finely chopped
• 200 g (7 oz) potatoes, peeled and chopped into chunks
• 200 g (7 oz) sweet potatoes, peeled and chopped into chunks
• 125 g (4 oz) carrots, peeled and chopped into chunks
• 4 Tbsp medium curry powder
• 125 g (4 oz) young leaf spinach
• 3 tomatoes, cut into quarters
• 75 g (3 oz) baby corn
• 4 Tbsp plain yogurt
• Bunch coriander, chopped
• 1/2 tsp coriander seeds
• 1/2 tsp cumin seeds
• 2 cardamom seeds
• 200 g (7 oz) basmati rice
• 1 cinnamon stick
• 5 cm (2") lemon peel

Details

Servings 4

Preparation

Step 1

1. In a large pan, heat the oil and cook the onion gently for 4 minutes. Add the garlic and cook for 1 minute, then the potatoes, sweet potatoes and carrots and cook for 2 minutes. Stir in the curry powder

2. Add 200ml (7fl oz) water and simmer for 15 minutes with a lid on. Stir well adding the spinach, tomatoes and baby corn and replace the lid. Cook for 5 minutes. Stir in yogurt and lower the heat for a few minutes. Sprinkle with coriander to serve.

For Rice:

Crush the coriander, cumin and cardamom seeds. Place the rice in a pan, add water, cinnamon, lemon peel and the crushed seeds, bring to the boil and simmer for 8 minutes. Drain and serve with the curry.

Nutrients per serving:
340 calories, 10g sugar, 4 g fat.