Ingredients (6 servings):
- 5ml canola or olive oil (1 t)
- 1 med onion, chopped
- 10ml crushed garlic (2 t)
- 22ml crushed ginger (1 1/2 T)
- 10ml ground cumin (2 t)
- 10ml ground coriander (2 t)
- 10ml turmeric (2 t)
- 10ml curry powder (2 t)
- 2ml crushed chili, optional (1/4 t)
- 3ml salt (1/2 t)
- 125ml water (1/2 c)
- 1 large potato, cubed, skin remaining
- 500ml pumpkin, cubed (2 c)
- 250ml cauliflower florets (1 c)
- 410g can chickpeas, drained (1 3/4 c)
- 1 red pepper, thickly sliced
- 4 baby zucchini, thickly sliced
- 30ml fresh coriander leaves
- 5 ml “light” margarine (1 t)
- 1/2 vegetable stock cube, dissolved in 250 ml boiling water (1 c)
- 125ml low fat evaporated milk (1/2 c)
- 20ml flour (4 t)
How to make it:
- 1. Heat oil in a large saucepan and sauté the onion and garlic until soft.
- 2. Add spices and cook for 1 minute.
- 3. Add water, potato, pumpkin, cauliflower, tomatoes and chickpeas.
- 4. Simmer for 20 minutes.
- 5. Add the red pepper and baby zucchini and simmer for another 10 minutes.
- 6. Meanwhile, make the creamy sauce.
- 7. Melt the margarine in a small saucepan. When hot, add the stock, water and milk.
- 8. In a glass bowl, mix the flour to a smooth paste with 45 ml (3 T) water.
- 9. When the milk mixture is hot, pour half of it onto the flour paste and stir well.
- 10. Pour the combined flour and milk back into the saucepan with the other half of the milk mixture and bring to a boil while stirring. Cook until thick and creamy.
- 11. Add the sauce to the curried vegetables. Add the fresh coriander and mix gently.
- 12. Serve over basmati rice.
This dish can be made up to 3 days in advance and served cold as a “salad.” Perfect for camping, holidays and picnics. Nutritional values per serving:
- Calories 180 kcal
- Protein 8g
- Fat 4g
- Carbohydrates 25g
- Fibre 7g
- Cholesterol 3mg
- Sodium 281mg
Always consult your Health Care Professional to check if this recipe is right for you.