15 ml oil, canola, olive or avocado (1 T)
1 small onion, peeled and finely chopped
20 ml masala curry mix (powder) (1 T + 1 t)
2.5 ml dried chilli flakes or powder (1/2 t)
2.5 ml ground cumin (1/2 t)
2.5 ml ground coriander (1/2 t)
2.5 ml ground turmeric (1/2 t)
10 ml fresh ginger root, grated (2 t) or 2.5 ml ground ginger (1/2 t)
20 ml fresh crushed garlic (4 t) or 4 cloves garlic, peeled and finely chopped
1 apple or firm yellow peach, peeled and grated
4 courgettes / baby marrows, cut into thick slices
250 ml broccoli florets (1 c)
2 carrots, peeled and cut into thin slices
2 yellow or red peppers, cut into strips
2 tomatoes, chopped
250 ml water (1 c)
410 g baked beans (or butterbeans or chickpeas) (1 x 410g tin)
5 ml salt (1 t)
20 g fresh coriander leaves, optional
- Heat the oil in a large saucepan with a lid, and sauté the chopped onions until just transparent.
- Add the masala powder, chilli, cumin, coriander, turmeric, fresh ginger and garlic and stir fry to bring out the curry flavours.
- Add the grated apple or peach and stir fry long enough to coat the fruit with the curry spices.
- Add the chopped vegetables, and stir fry to coat with the spices.
- Add 250 ml water.
- Add the drained tinned butterbeans or chickpeas. (No need to drain baked beans).
- Simmer for another 10 – 15 minutes to cook the vegetables. Do not overcook.
- Check the flavour of the curry and season with the salt, as required.
- Garnish with fresh coriander leaves.
- Serve the vegetable curry on rice or cooked barley and sambals such as chopped tomato and onion, cucumber in fat- free plain yoghurt, some sliced banana in lemon juice and a little chutney.
- Nutrients per serving (390 g)
Energy: 944 kJ
Protein: 9.0 g
Carbohydrates: 34.0 g
Total sugars: 14.0 g
Added sugar: 4.6 g (in the baked beans)
Fat: 4.8 g
Saturated fat: 0.7 g
Fibre: 12.9 g
Sodium: 856 mg
One serving is equivalent to 1 carbohydrate, 1 protein, 1 fat and 2 vegetables