Name: Vegetable Balti
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2
Ingredients: 1 tsp vegetable oil; 1 onion chopped; ½ tsp ground coriander; ¼ tsp cayenne pepper; Pinch of cinnamon; ½ tsp freshly grated ginger; 1 clove garlic crushed; 2 tbsp tomato puree; ½ small cauliflower cut into small pieces (you can use the stem); 1 parsnip peeled and diced; ½ red pepper deseeded and sliced; 400g (14oz) can chopped tomatoes; 400g (14oz) can chickpeas drained; 100g (4oz) kale shredded and with any tough stalks removed; For the coriander sauce:; 150ml (5fl oz) low-fat Greek-style yogurt; 15g (½ oz) fresh coriander plus a few extra leaves to garnish; 1 clove garlic crushed; 1 tsp lime juice

Meal type: Main meal

Serves: 2

Preparation time: 15 minutes

Cooking time: 25 minutes

Heat the oil in a large pan. Add the onions and cook over a medium heat until soft. Add the spices, ginger, 1 clove of garlic and tomato puree, fry for 1 minute.
Add the cauliflower, parsnip, pepper, tomatoes and chickpeas, along with 100ml (3fl oz) water and bring to the boil. Lower the heat and simmer for 15-20 minutes, while you make the sauce.
Put the yogurt, coriander, garlic and lime juice in a food processor or blender until the sauce turns green and the leaves are finely chopped.
Stir the kale into the curry and cook for 2 minutes more. Serve with the coriander sauce.

Cook's tip

Add extra cayenne pepper or a little chopped red chilli if you like it hotter.

Energy 1502kJ 370kcal 18%

Carbs 44.1g -

Fibre 16.6g 55%

Fat 7.9g Low 11%

Saturates 1.3g Low 7%

Sugar 21.6g Low 24%

Salt 0.23g Low 4%

% = an adult's reference intake

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Ingredients

1 tsp vegetable oil

1 onion, chopped

½ tsp ground coriander

¼ tsp cayenne pepper

Pinch of cinnamon

½ tsp freshly grated ginger

1 clove garlic, crushed

2 tbsp tomato puree

½ small cauliflower, cut into small pieces (you can use the stem)

1 parsnip, peeled and diced

½ red pepper, deseeded and sliced

400g (14oz) can chopped tomatoes

400g (14oz) can chickpeas, drained

100g (4oz) kale, shredded and with any tough stalks removed

For the coriander sauce:

150ml (5fl oz) low-fat Greek-style yogurt

15g (½ oz) fresh coriander, plus a few extra leaves to garnish

1 clove garlic, crushed

1 tsp lime juice

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Cook's tip