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Vegetable Balti Recipes

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Curry doesn’t tend to be the healthiest meal option, but this winter veg balti is high in fibre and vitamins, while low in fat

Ingredients:

  • 4.0 tbsp chopped coriander , plus extra to serve
  • 150 g pot low-fat natural yogurt
  • 400.0g can chopped tomatoes
  • 1 eating apple , peeled, cored and chopped into chunks
  • 425.0ml hot vegetable stock
  • 1 medium butternut squash , peeled and cut into chunks
  • 2 large carrots , thickly sliced
  • 3.0 tbsp balti curry paste (we used Patak's)
  • 1 medium cauliflower , weighing about 500g/1lb 2oz, broken into florets
  • 1 large garlic clove , crushed
  • 1 large onion , thickly sliced
  • 1.0 tbsp vegetable oil
  • 200.0g turnips , cut into chunks

Instructions:

  1. Heat the oil in a large pan, then add the onion, garlic and apple and cook gently, stirring occasionally, until the onion softens, about 5-8 minutes. Stir in the curry paste.
  2. Tip the fresh vegetables into the pan and add the tomatoes and stock. Stir in 3 tbsp of the coriander. Bring to the boil, turn the heat to low, put the lid on and cook for half an hour.
  3. Remove the lid and cook for another 20 minutes until the vegetables are soft and the liquid has reduced a little. There should be some liquid remaining, but not too much. Season with salt and pepper.
  4. Mix 1 tbsp of coriander into the yogurt to make a raita. Ladle the curry into bowls, drizzle over some raita and sprinkle with extra coriander. Serve with the remaining raita and warm mini naan breads.

Vegetable Balti • Yield: 4 servings
Ingredients:

  • 4.0 tbsp chopped coriander , plus extra to serve
  • 150 g pot low-fat natural yogurt
  • 400.0g can chopped tomatoes
  • 1 eating apple , peeled, cored and chopped into chunks
  • 425.0ml hot vegetable stock
  • 1 medium butternut squash , peeled and cut into chunks
  • 2 large carrots , thickly sliced
  • 3.0 tbsp balti curry paste (we used Patak's)
  • 1 medium cauliflower , weighing about 500g/1lb 2oz, broken into florets
  • 1 large garlic clove , crushed
  • 1 large onion , thickly sliced
  • 1.0 tbsp vegetable oil
  • 200.0g turnips , cut into chunks

Vegetable Balti Nutrition Facts:
• Diet: Balanced
• Calories: 52.47
• Fat: 29.41
• Carbs: 65.31
• Protein: 35.32
• Cholesterol: 7.97
• Calcium: 104.64
• Sodium: 53.42

* E.g. 137.29 = 137mg or 137g – 29%
Nutrition Facts labels are not always factual.

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