Free Healthy Recipe - Vegetable Tikka Simmer

Low fat, Low GI

A warming, lightly spiced meal perfect for dinner or lunch. Serve with steamed brown or basmati rice to bulk up the meal a bit more as it's low in kilojoules to start with.
Recipe courtesy of Vaalia Yoghurt.

Ingredients

2 medium brown onion, each cut into 8 wedges or chopped

3 tbsp curry paste

1 medium carrot, peeled and sliced

2 medium pontiac potatoes, cut into quarters

200 gram wedge pumpkin, peeled, cut into 3-4 cm pieces

415 gram can chopped tomatoes, in juice

3 cups vegetable stock

200 grams cauliflower, broken into florets

100 grams green beans, trimmed, cut in half

300 grams plain low fat yoghurt

½ cup mango, chopped

1 green apple diced finely

1 10cm long continental cucumber, peeled, seeded and diced

1 tsp lemon juice

small handful coriander or mint leaves torn

Method

Prepare all vegetables.

Place onion and curry paste in large heavy based saucepan. Stir fry over medium heat for 5 minutes. Add carrot, potato and pumpkin and stir fry for a further few minutes until coated with paste.
Pour in tomatoes and stock. Cover and simmer for 20 minutes.
Add remaining vegetables and cook a further 10 minutes.
Remove from heat, spoon some of the sauce into a bowl, stir in 3 tablespoons of yoghurt and half the mango then return to the curry.
Reheat without boiling. Serve with raita (recipe follows) and cooked rice.

Fruity Cucumber Raita:

In a small bowl mix the remaining portion of the yoghurt, the remaining quarter cup of mango, the apple, cucumber, lemon juice and herbs and mix well.

Makes 4 servings

Prep Time:	10 mins
Cooking Time:	45 mins
Ready in:	1 hr 25 mins
Suitable for:
Dinner, Lunch

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Nutritional Information - Per Serve
Kj	1279 kj
Calories	306 kcal
Fat	8.8 g
Saturated Fat	1.9 g
Total Carbohydrate	38.5 g
Total Protein	13.6 g
Fibre	7.9 g

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