*Vegetable Curry*
Serves 4
This is a delicious curry recipe which I received last week at my Cooking For Diabetes Class which I am taking at the moment sponsored by the Cheshire and Wirrel Partnership with the NHS Foundation Trust. It's simple to make and very filling, and best of all healthy, low fat, low sodium and diabetic friendly! 1 tsp olive oil 1 large onion, peeled and chopped 1 TBS medium curry powder 1 tsp paprika 1 tsp ground ginger 1 tsp ground cumin 1 tsp ground coriander 1 tsp tomato puree (tomato paste) 2 tsp fresh lemon juice 1/2 pint semi skimmed milk (1 cup) 50g of raisins or sultanas (generous 1/3 cup) 400g carrots, peeled and sliced (4 medium) 400g cauliflower, broken into florets (3 1/2 cups) 400g potatoes, peeled and diced (4 medium) 200g frozen peas (1 1/3 cups) 1 tsp garam masala 2 tsp vegetable bullion powder 2 large fresh tomatoes, chopped boiling water
chopped fresh coriander to taste (optional)
Add the oil to a large pan. Add the onion. Sweat the onion in the oil for several minutes to soften. Add the curry powder, paprika, ginger, cumin, and coriander. Cook until quite fragrant. Add the fresh vegetables, stirring to coat. Add boiling water to barely cover, the milk, and the bullion powder, lemon juice and fresh tomatoes. Stir in the sultanas/raisins. Bring to the boil and then reduce to a simmer. Cook for about 10 minutes. Add the frozen peas. Simmer for 5 to 10 minutes longer, until the vegetables are tender. Stir in the garam masala and scatter some chopped coriander over top if using. Serve hot. Delicious! |