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Friday, 30 August 2013

Vegetable curry

VEGETABLE CURRYWith a glut of courgettes (zucchini) and very cheap aubergines - I thought ...why not add them to a vegetable curry. I've never eaten them in a curry and was curious to see how they would work.
Not quite sure how it would turn out, but we were definitely not disappointed!
What was most interesting was both the courgette and aubergine soaked up more of the curry flavours than the rest of the vegetables. We'll be using them again in a curry.
Very low in calories (see below).
Here's our delicious recipe:

VEGETABLE CURRY
Ingredients 
one small cauliflower
2 medium carrots
2 onions
one aubergine
200g courgette
one large waxy potato e.g. Marfona, Maris Piper
100g lentils
spinach (we used 2 frozen portions)
olive oil
4 teaspoons mild curry powder
one large green chilli - half chopped and leave half whole
one inch grated ginger
two cloves garlic
couple of onions (chopped)
salt/pepper
one large tin chopped tomatoes - or equivalent chopped fresh
100ml water or stock
20g desiccated coconut
150ml whole milk
plain yoghurt to serve
****
TIP: For a low calorie coconut milk and to save you having to buy tins/blocks of this. Heat the whole milk in a separate saucepan and add the desiccated coconut. Bring to the boil, then turn off the heat. Leave to infuse.

Put the lentils into a saucepan of water, bring to the boil and boil for 10 minutes uncovered. Meanwhile...

Saute the chopped onions in a little oil until soft.

Add the curry powder, chopped chilli, crushed garlic and grated ginger.

Fry gently for a couple of minutes then transfer the mixture to a large saucepan.

Add the chopped tomatoes.

Sieve the desiccated coconut from the milk and discard the coconut.

Stir the coconut milk into the curry sauce.

Add the water/stock if you think the sauce is too thick.

Simmer the sauce for around 15 minutes then roughly blend to your preferred consistency.

Chop the vegetables into bite sized pieces.

Add the potatoes, cauliflower, pre-cooked lentils and carrots to the sauce.

Add the other half of the chilli (whole).

Lightly fry the aubergine and courgette in a little oil to extract the excess juice, then add to the sauce.

Cook until the vegetables are softened - around 20-30 minutes.

Heat the frozen spinach blocks and discard the juice. Gently stir into the curry.

Heat through. Remove chilli. Serve with basmati rice.
*****
Served with basmati rice, this dish will be very low in calories - and we would estimate no more than 450 calories.
*****
Do you know how many calories you can eat each day?
Here's a link to our very first blog post about our weight loss journey, which we began in January 2011. We started this blog as a way of recording what we ate while losing weight. The blog is a food diary, and contains lots of recipes, tips and ideas about losing weight.
You'll find our WEIGHT LOSS PLAN here. 
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