Winter Vegetable Curry with Raita and Brown Rice

This dish is a fantastic source of iron, offering 40% of your recommended daily intake of the mineral.

Serves 2
per serving

20 Mins

50 Mins


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Flaked almonds   (25g)
1 tbsp olive oil (15ml)
1 small onion, finely diced  (75g)
3 cloves garlic, peeled and crushed  (18g)
1 inch piece ginger, peeled and finely grated  (20g)
1/2 small butternut squash, peeled, deseeded and cut into cubes  (250g)
2 small carrots, peeled and cut into batons  (80g)
1 medium parsnip, scrubbed, peeled and cut into batons  (60g)
1 heaped tbsp curry paste  (30g)
Coriander, finely chopped  (10g)
4 medium tomatoes, washed and cut into quarters  (340g)
Brown basmati rice  (100g)
3 tbsp low-fat plain natural yoghurt  (120g)
Cucumber, grated  (50g)


  1. Toast the almonds by placing in a small frying over a very low heat and stirring until they are golden brown, taking care not to burn them. Put them to one side.
  2. Heat the oil in a large thick based saucepan with a lid. Add the onions, garlic and ginger and cook until soft, but not browned, for approximately 5 minutes. Stir in the squash, carrots and parsnip, and cook for a further 5 minutes until they begin to soften. Add the curry paste and cook for another 5 minutes.
  3. Add 200ml boiling water and half the coriander and cover with a lid and simmer for 40 mins or until the vegetables are tender. Uncover, stir through the tomatoes and reduce to the thicken the sauce.
  4. Meanwhile, cook the rice in a medium-sized pan of water for around 20 minutes until tender.
  5. To make the raita mix the yoghurt and grated cucumber in a small bowl.
  6. Garnish the curry with the remaining coriander and toasted almonds and serve with the rice and raita.

Nutritional information per serving

512kCal, 2155kJ

© The Vegetarian Society