Serves: Serves 2 (each serving contains approximately 500 kcal)
(Approx kcal per serving)
80g wholegrain brown rice
1 small onion
1 garlic clove
1 tablespoon rapeseed oil (15g)
1 ½ teaspoons curry powder or paste (7.5g)
200g tin chopped tomatoes (or use ½ a regular tin)
½ teaspoon tomato puree (2.5g)
5 tablespoons water (75ml)
750g mixed vegetables (carrot, broccoli and cauliflower)
75g natural yoghurt (3% fat)
2 tablespoons ground almonds (30g)
5g fresh coriander sprigs
salt (optional) and freshly ground black pepperDownload PDF
Rinse the rice well in a sieve and then add to the pan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or cook to packet instructions).
Peel the onion, then cut in half and finely chop. Peel and crush the garlic. Prepare the vegetables – peel the carrots and cut into thin slices and break the broccoli and cauliflower into small florets – you’ll need 600g once trimmed.
Heat a frying pan over a medium heat. Add the oil and sauté the onion and garlic for 6-8 minutes until golden brown.
Stir in the curry powder or paste and cook for another minute, stirring. Add the tomatoes and tomato puree with the water. Stir to combine, then reduce the heat and simmer for about 15 minutes until the sauce is so well reduced that it is almost sticking to the bottom of the pan and the oil has separated out on the surface, stirring occasionally. Season lightly with salt, if using and pepper.
Add the mixed vegetables to the pan and slowly bring to the boil, then reduce the heat and simmer gently for about 15 minutes or until all the vegetables are cooked through and tender. Remove from the heat and stir in the yoghurt and almonds.
Spoon the vegetable korma into bowls with the rice and scatter over the coriander to serve.
Divide the vegetable fried rice between bowls and scatter over the peanuts to serve.