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
adults
512
Kcals
per serving

20 Mins
prep

50 Mins
cooking

Recipe
feedback

Your Name (required)

Your Email (required)

Your Feedback (required)

Any feedback we receive may be used on our social media or other channels but we won’t publish your name.

Ingredients

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)

Method

  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.
Back

Nutritional information per serving

512kCal, 2155kJ
14.6g
18.5g
2.4g
75.4g
24.6g
8g
307mg

© The Vegetarian Society