Wednesday, November 2, 2011

i -heart- curry

I've been taking part in a Heart Foundation program called "Mums United." It's all about educating families about healthy eating.
They have some really fabulous recipes on their site and all have the tick of approval.

 Here is one that I made. It was really tasty


This mild curry has the added benefit of fibre and protein and lots of vegetables to help on your way to five a day.
Serves: 4
Preparation time: 30 minutes
Cooking time: 25 minutes
Ingredients
2 tablespoons soybean oil
1 brown onion, thinly sliced
1 tablespoon grated fresh ginger
3 cloves garlic, crushed
3 long green chillies, finely chopped
1/2 teaspoon dried turmeric
2 teaspoons ground coriander
2 teaspoons garam masala
2 potatoes, cut into large cubes
2 carrots, cut into thick slices
2 zucchini, cut into thick slices
425g can chopped tomatoes
250ml reduced salt vegetable stock
400g can chickpeas, rinsed and drained
200g baby spinach leaves, washed
1 cup fresh or frozen peas

Poppy seed rice:
1 1/2 cups basmati rice
2 tablespoons poppy seeds
microwave poppadoms to serve
 
Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1 Heat the oil in a large pot, add the onion and ginger and cook over a medium heat for 5 minutes or until soft. Add the garlic, chillies and spices and cook for 2 minutes or until fragrant.
2 Add the potatoes and carrots and cook until the vegetables are coated in the spices. Stir in the zucchini, tomatoes and stock and simmer. Reduce the heat and cook uncovered for 15 minutes or until the vegetables are tender and the curry has thickened slightly. Add the chickpeas and stir.
3 Add the peas and spinach; cook just until the spinach wilts and the chickpeas are soft.
4 To make the poppy seed rice, put the rice and poppy seeds in a pot, add 450ml of water and bring to the boil. Cook over a high heat until tunnels appear in the rice. Reduce the heat to very low, cover and allow to steam for 10 minutes or until the rice is tender and all the liquid is absorbed.
5 Serve the curry on top of the rice and accompany with microwaved poppadoms.

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