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CRUSHED VEGETABLE CURRY
Expect the unexpected with this veggie extravaganza. Who wants to win the healthy taste race?

THINGS YOU NEED:

1 medium onion
1 medium cauliflower
2 cups of fresh or frozen peas
2 medium potatoes
½ medium eggplant
4 medium fresh tomatoes
2 tablespoons fresh ginger
1 tablespoon fresh garlic
1 teaspoon salt
½ cup water
1 handful fresh cilantro
2 tablespoons olive oil
 

FROM THE SPICE BOX:

1 tablespoon cumin seeds
1 tablespoon ground cumin & coriander
½ tablespoon garam masala
1 teaspoon turmeric powder
¼ teaspoon chili powder*
 
*Note: if you prefer a hotter spice level 
increase the amount of chili powder by ¼ teaspoon increments to suit your taste. Be cautious!

ESSENTIAL PREPARATION:

  • Peel and dice the onion into ½ inch square pieces
  • Peel and dice the potato into ½ inch square pieces
  • Cut the cauliflower florets into large pieces
  • Cut the eggplant into 1 inch square pieces
  • Blend the fresh tomatoes in a food processor
  • Peel and chop the ginger as finely as possible
  • Peel and chop the garlic as finely as possible
  • Lightly chop the cilantro
  • Prepare everything else from the Things You Need section so that all ingredients are at hand and you are ready to cook

COOKING GUIDE:

  1. Boil the cauliflower, peas, potatoes and eggplant in a large saucepan for 30 minutes.
  2. Now for the sauce. In a sauté pan, heat the oil so it’s hot, then add cumin seeds and garlic, let it sizzle for 1 minute.
  3. Add the onions, stir it and let it cook on a medium heat for about 20 minutes or until the onions are REALLY brown with the lid on.
  4. Then add the fresh tomatoes, ginger, salt, ground cumin & coriander, chili powder, turmeric powder, garam masala and ½ cup of water. Stir thoroughly and simmer for 20 minutes on a low heat with the lid on. Stir it frequently.
  5. Drain the cauliflower, peas, potatoes and eggplant using a colander and then lightly mash it before adding it to the sauce. When draining the vegetables, save the water and add ½ cup water back to the sauce. Stir and simmer with the lid on for another 30 minutes.
  6. Take it off the heat and mix in the chopped cilantro.
  7. Serve.
  8. Suggest serving with your choice of toasted bread with butter.
Approximate nutritional values per serving (serving size 303g)

Calories
371

Carbohydrates
50.4g
17%
Sugars
14.3g
Fat
8.6g
13%
Saturates
1.2g
6%
Protein
11.5g

 

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