Coconut Vegetable Curry (Low Fat) |
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Prep Time: 30 Minutes Cook Time: 35 Minutes |
Ready In: 65 Minutes Servings: 8 |
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Adapted from recipe in Super Food Ideas Magazine. This is very low fat as onions are sautéed in vegetable stock instead of olive oil. Ingredients:
1 1/4 cups vegetable stock |
1 large onion, chopped |
2 garlic cloves, crushed |
1 tablespoon ginger, minced |
3 teaspoons ground cumin |
1/4 teaspoon cayenne pepper |
1 sweet potato, orange peeled and cut into 2cm cubes |
4 potatoes, peeled and cut into 2cm cubes |
1 large carrot, and sliced |
1 stalk celery, sliced |
1 zucchini, sliced |
3/4 cup broccoli, cut into small pieces |
1 (400 g) can tomatoes, squashed |
1 (400 g) can kidney beans, drained and washed |
1 -1 1/2 cup evaporated skim milk, coconut flavour |
1/2 cup flat leaf parsley, and roughly chopped |
Directions:
1. Heat stock and sauté onion, garlic & ginger for 5 minutes until soft; add cumin & cayenne, cook stirring for 30 seconds or until aromatic.
2. Add sweet potato, potato, carrots and celery with 1/4 cup more stock; reduce heat to medium low and cover and cook for 10 minutes, vegetables will still be firm.
3. Increase heat, add zucchini, broccoli, tomatoes, kidney beans and another 3/4 cup of stock, bring to the boil then reduce heat to medium, cover and cook a further 12-15 minutes until vegetables are tender.
4. Add coconut evaporated milk, reheat and serve in bowls with parsley.
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