Name: Root vegetable coconut curry
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Yield: 2
Ingredients: 100g brown rice; 1 tbsp sunflower oil; 6 shallots peeled and halved; or 1 onion peeled and sliced; 100g carrots peeled and cut into bite-sized chunks; 100g parsnips peeled and cut into bite-sized chunks; 100g small new potatoes or baby potatoes scrubbed and halved; 2 cloves garlic peeled and finely chopped; 2 tbsp medium curry powder; 400g can chopped tomatoes; 80g red lentils; 300ml coconut drink (see tip); 2 tbsp fresh coriander chopped; Cucumber raita: (leave out for a vegan meal); 50ml Greek-style 0% fat natural yoghurt; 5cm piece cucumber finely chopped; 2 tbsp fresh mint finely chopped

Meal type: Main meal

Serves: 2

Preparation time: 20 minutes

Cooking time: 40 minutes

1. Cook the brown rice according to pack instructions: usually about 40 minutes.

2. Heat the oil in a large pan with a tight-fitting lid. Add the shallots or onion, carrots, parsnips, potatoes, garlic and curry powder. Cook, stirring for two minutes, then add the chopped tomatoes, lentils and coconut drink. Stir well, bring to the boil, reduce the heat then cover and simmer gently for 30 minutes, until vegetables and lentils are tender.

3. Meanwhile, mix together the yoghurt, cucumber and mint. Set aside until ready to serve.

4. When the curry is cooked, scatter with fresh coriander and serve with the raita and cooked brown rice.

Cook's tips

Don't use standard tinned coconut milk for this recipe - it's high in saturated fat. Use the kind of coconut drink that is sold in cartons.
The curry is suitable for freezing.

Reader-tested recipe

This recipe has been tried and tested by members of our Patient Information Panel.

This was a real winner

Heart Matters reader David Prest said:

“This was a real winner. The taste was just right, sweet but not too sweet. It was a delicious meal with excellent flavour and we will make it again.”

If you’d like to get involved in future recipes, or help us with other patient information resources, why not join the panel?

Energy 2177kJ 517kcal 26%

Carbs 81.4g -

Fat 10.8g Low 15%

Saturates 2.3g Low 12%

Sugar 24.2g Low 27%

Salt 0.46g Low 8%

% = an adult's reference intake

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Ingredients

100g brown rice

1 tbsp sunflower oil

6 shallots, peeled and halved; or 1 onion, peeled and sliced

100g carrots, peeled and cut into bite-sized chunks

100g parsnips, peeled and cut into bite-sized chunks

100g small new potatoes or baby potatoes, scrubbed and halved

2 cloves garlic, peeled and finely chopped

2 tbsp medium curry powder

400g can chopped tomatoes

80g red lentils

300ml coconut drink (see tip)

2 tbsp fresh coriander, chopped

Cucumber raita: (leave out for a vegan meal)

50ml Greek-style 0% fat natural yoghurt

5cm piece cucumber, finely chopped

2 tbsp fresh mint, finely chopped

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Root vegetable coconut curry

Cook's tips

Reader-tested recipe

Nutritional Information

Tried this at home?

Ingredients

Related Recipes

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