Potato and Pea Curry
Details
- Serves 6
- 10 Ingredients
- 5 Minutes Prep
- 35 Minutes Cook
- Easy
Nutrition per serve
- Energy 1216kJ
- Protein (g) 10.3g
- Fat (total) 4.9g
- - Saturated Fat 3.0g
- Carbohydrate (total) 45.9g
- Fibre 10g
- Sodium 162mg
Ingredients
cooking oil spray
2 brown onions, halved, thinly sliced
1/2 tablespoon curry powder
4 potatoes, cut into cubes
400g can no-added-salt diced tomatoes
1/2 cup reduced-salt gluten free vegetable stock
270mL can flavoured evaporated milk or low-fat coconut milk
500g frozen cauliflower
2 cups frozen peas
3 cups cooked brown rice (1 cup uncooked), to serve
Method
- Spray a large saucepan with oil and place on medium-low heat
- Add onions and cook, uncovered, stirring occassionally, for 5 minutes, or until onions are soft golden brown
- Add curry powder and cook, stirring for 1 minute
- Add potatoes to the pan. Stir to coat in spice mix
- Add tomatoes and stock
- Cover and cook for 20 minutes
- Add evaporated milk and frozen cauliflower and simmer, uncovered, over medium heat for 10 minutes
- Add peas and cook, uncovered, for a further 5 minutes, or until all vegetables are tender
- Serve with cooked rice
Dietitian Notes / Recipe Tips
Variation: Substitute frozen cauliflower with 1/2 a head of fresh cauliflower. Add fresh cauliflower to the pan with potatoes in step 4.
Whether you chose frozen or fresh vegetables to cook with both are full of nutrients and fibre. Frozen vegetables are snap frozen at harvest to reduce deterioration, they are also convenient and are easy to add to any meal or recipe.
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Provider Acknowledgement
Recipe and image reproduced with permission from LiveLighter © State of Western Australia 2013.
