vegetable curry

This vegetarian low-calorie chickpea curry makes a wonderful, easy after-work meal, and is ready in less than 20 minutes. It's also vegan if you leave out the egg. 

Each serving provides 441 kcal, 26g protein, 92g carbohydrates (of which 8.5g sugars), 20g fat (of which 3.5g saturates), 15g fibre and 0.6g salt. 

With a GI of 45 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a>.

Chickpea, spinach and egg curry

eggs

olive oil

tsp cumin seeds

tsp black mustard seeds

tbsp medium curry powder,

garlic

ginger

tin chopped tomatoes

tin chickpeas,

lemon juice

milliliters/3½fl water

baby leaf spinach

salt and black pepper

tbsp chopped fresh coriander, to garnish

Vegetable curry is a good choice when you’re on a diet because vegetables are so low in calories, which means you can have a generous portion. This very low-calorie dish provides three of your five-a-day. It's also vegan.

Each serving provides 300 kcal,11g protein, 40g carbohydrate (of which 27g sugars), 8g fat (of which 0.5g saturates), 12.5g fibre and 1.3g salt.


Butternut squash curry with cauliflower 'rice'

cauliflower florets

tsp rapeseed oil

onion (75 grams/2½oz peeled weight), chopped

250 grams/9 ounces butternut squash,

garlic clove, finely chopped

tbsp curry paste (see tip)

tomatoes

150 milliliters/5fl oz vegetable stock

grams/1½oz baby spinach, washed (frozen is also fine)

A delicious veggie curry recipe from friend of Jamie mag, Mr. Andy Harris. 

Potato &amp; cauliflower curry

vegetable oil

onions sliced

mustard seeds

cumin seeds

tomatoes grated

curry leaves

tsp coriander

tsp cumin

tsp ground tumeric

cayenne pepper

kg maris piper potatoes

green chillies deseeded and sliced

cauliflower

Greek-style yogurt to serve

flour

butter

This easy sweet potato and chickpea curry uses only a few storecupboard staples and is perfect for a laid-back supper. This is designed to be a low cost recipe.

Each serving provides 551kcal, 15.5g protein, 97g carbohydrate (of which 14.5g sugars),	8g fat (of which 1g saturates), 13g fibre and 0.2g salt.


Sweet potato and chickpea curry 

onion, finely sliced

garlic cloves, crushed

½–1 tsp chilli flakes (to taste)

grams/1¾oz fresh root ginger,

tins chickpeas,

grams/1lb 10 ounces sweet potato, peeled and cut into bite-sized cubes

A veggie dinner party dish which stands alone as a vegan main course or as a complex side dish perfect served with spiced roast meat or fish.

Pumpkin Curry With Chickpeas

sunflower oil

tbsp Thai yellow curry paste,or vegetarian alternative

onions,finely chopped

lemongrass,bashed

cardamom pods

tbsp mustard seed

pumpkinor a small squash (about 1kg)

vegetable stock

coconut milk

limes

mintleaves

naan bread,to serve

Pumpkin curry with chickpeas

Heat the oil in a sauté pan, then gently fry the curry paste with the onions, lemongrass, cardamom and mustard seed for 2-3 mins until fragrant. Stir the pumpkin or squash into the pan and coat in the paste, then pour in the stock and coconut milk. Bring everything to a simmer, add the chickpeas, then cook for about 10 mins until the pumpkin is tender. The curry can now be cooled and frozen for up to 1 month.

Squeeze the juice of one lime into the curry, then cut the other lime into wedges to serve alongside. Just before serving, tear over mint leaves, then bring to the table with the lime wedges and warm naan breads.

This easy vegetable curry is the best way to eat your veggies! Cauliflower, bell pepper and chickpeas swim in a flavor-packed broth.
Note: This curry features crisp tender veggies and a sauce that is broth-like. It's not as thick of a sauce as with a tomato or coconut milk-based curry like our cauliflower curry or chickpea curry. 

Easy Vegetable Curry

ginger, grated

onion

carrot

red bell pepper

broccoli

kosher salt, divided

vegetable broth

curry powder

cumin

turmeric

coriander (optional)

peanut butter

peas

chickpeas, drained and rinsed (or 1 1/2 cups cooked)

cilantro

Serve with: white rice, brown rice, quinoa, or naan bread (Garlic Naan

Mince the garlic and grate the ginger; place them in a small bowl and set them aside.

Dice the onion into bite-sized pieces. Peel the carrot and thinly slice it. Cut the pepper into large squares.  Chop the cauliflower into bite-sized florets. Cut the broccoli into florets.

Add the olive oil to a large skillet and heat it to medium high. Add the vegetables to the skillet with 1/2 teaspoon kosher salt and cook for 8 minutes, stirring occasionally, until fork tender and lightly browned. Once tender, add the garlic and ginger and cook for 1 minute.

Stir in the vegetable broth, curry powder, cumin, turmeric, coriander (optional), 1/2 teaspoon kosher salt, peanut butter, peas and chickpeas. Simmer for 5 to 10 minutes until the sauce is thickened just slightly. (The sauce with be brothy, not thick.) Taste and add additional salt as necessary (we added several more pinches). Spoon the veggies over rice or quinoa, along with a few spoonfuls of broth. Serve with naan bread on the side, if desired.

This tasty vegetarian curry is on the table in 15 minutes, perfect for a speedy weekday supper. Most of the ingredients are from the storecupboard too. 

Easy lentil curry

salad onion, sliced

garlic cloves, chopped

½ tsp ground turmeric

green cardamom pods

tomato purée

tin lentils,

milliliters/2fl oz hot vegetable stock

milliliters/2fl oz double cream

This Sri Lankan Jackfruit Curry is creamy, a little tangy, and packed with so much flavor! Easy to make and so satisfying, that even seasoned meat lovers will enjoy! Vegan and gluten free.EASY - This recipe is easy to make for beginners, with results that will make you seem and feel like an expert! The cook time is long, but it&#039;ll be worth your while. For best results, make this with the homemade curry powder recommended in the post. If you use store-bought curry powder, you will need to adjust the amount depending on the freshness of the curry powder. Adjust spice levels and seasoning to your taste.

Sri Lankan Jackfruit Curry (Polos Curry)

tbsp coconut oil (or any cooking oil)

onion (or shallots)

ginger (minced)

curry leaves (you can use

pandan leaves (about 2 inches in length)

tbsp Sri Lankan Roasted Curry Powder

tsp cayenne pepper (adjust chili to your spice level)

tsp black pepper (use bout ½ tsp if you prefer less spice)

cinnamon

tsp tamarind concentrate (1 tbsp tamarind paste)

¼ tsp sea salt

sugar

600 g canned jackfruit (from 2 cans, drained)

(optional)

water

coconut milk (avoid lite coconut milk)

Salt

In a medium sized saucepan, heat the coconut oil over medium heat.

When the oil is heated, add the onion, and saute until softened.

Add the garlic and ginger, and saute for a few minutes, but make sure not to let them burn. If you’re using whole garlic cloves, these will soften during the cooking process too.

Add the curry leaves and pandan leaves, and let them fry in the oil for just a few seconds.

Add the curry powder, cayenne pepper, turmeric, black pepper, and cinnamon stick, and saute the mixture for about 1 - 2 minutes to mix. The spices should be very fragrant, but again, make sure not to let them burn. Adjust the stove heat accordingly.

Next, add the tamarind, salt, sugar, young jackfruit, and coconut pieces (optional), and mix to coat the jackfruit in the spice mix.

Add the water and coconut milk, and stir to mix. Increase the heat to medium high and bring the curry to a boil.

Lower the heat to medium low to low, and let the curry gently simmer (with the lid slightly off) for about 1 - 1 ½ hours. If too much liquid is evaporating while cooking, add some water as needed.

The jackfruit pieces should be nice and soft (check by pricking the “nose” of a jackfruit piece to see how easily it can be pierced with a knife/fork or skewer). Taste and season with salt to taste.

After the curry has simmered and the jackfruit is soft, you can cook the curry uncovered for a few more minutes IF you prefer a thicker curry gravy. If the gravy is too thick for your liking however, add a little water. Always season to taste.

Serve the curry warm. But as with any curry, they do taste even better the following day!

Vegetable kormas can be quick, easy, cheap to make. Kerry makes easy naans with her children to go with the lovely, mild veggie curry.

Each serving provides 479 kcal, 17g protein, 82g carbohydrates (of which 12g sugars), 7g fat (of which 4g saturates), 8g fibre and 2g salt.




Veggie korma with naan

190 grams/6½oz rice

coconut oil

onion, finely chopped

garlic cloves, finely chopped

thumb ginger, grated

broccoli, chopped into florets

green beans

carrot,

baby corn

250 grams/9 ounces natural yoghurt

tsp garam masala

tsp turmeric

tsp mild curry powder

vegetable stock cube

150 grams/ 5½oz plain flour,

75 grams/2¾oz Greek-style yoghurt

tsp baking powder

salt

Kerry Whelpdale makes a vegetable korma with flatbreads

How to eat more veg: korma with Kerry Whelpdale

This saag paneer recipe is so tasty and very easy to make. It's widely eaten across India but this version hails from Punjab. 

Saag paneer

large-leaf spinach (250 grams/9 ounces)

vegetable oil,

225 grams/8 ounces paneer cheese, cut into bite-sized cubes

tbsp butter, for frying, plus extra for mashing (optional)

onion, roughly chopped

green chillies, chopped

2–3 garlic cloves, roughly chopped

fresh root ginger, peeled and roughly chopped

tbsp polenta

Creamy and healthy - a winning combination for this curry, which can be easily adapted to suit all the family if some want to add meat

Creamy veggie korma

cardamom pods, bashed

tsp each ground cumin and coriander

green chilli, deseeded (if desired) and finely chopped

garlic clove, crushed

ginger,

mixed vegetable,

frozen peas

yogurt

tbsp ground almonds (optional)

chicken breast per portion

toasted flaked almonds, chopped coriander, basmati rice or naan bread

Heat the oil in a large pan. Cook onion with the dry spices over a low heat for 5-6 mins until the onion is light golden. Add the chilli, garlic and ginger and cook for 1 min, then throw in the mixed vegetables and cook for a further 5 mins.

Divide the mixture appropriately between two pans if serving vegetarians and meat eaters. Chop the chicken into small chunks and stir into one pan. Add the stock, dividing between the pans appropriately, and simmer for 10 mins (if only cooking the veggie version in one pan, use 300ml stock; if dividing between two pans, add 250ml to each). Divide the peas, if necessary, and add, cooking for 3 mins more until the veg are tender and the chicken is cooked through.

Remove from the heat and stir through the yogurt and ground almonds, if using. Serve sprinkled with the toasted almonds and coriander, with basmati rice or naan bread on the side.

Up your veg count and get three of your five-a-day with this fragrant, low fat vegetarian curry

Indian butternut squash curry

brown basmati rice

butternut squash, diced

red onion, diced

tbsp mild curry paste

tomatoes,

chickpeas,

tbsp fat-free Greek yogurt

coriander,

Cook the rice in boiling salted water, as per pack instructions. Meanwhile, heat the oil in a large frying pan and cook the butternut squash for 2-3 mins until lightly browned. Add the onion and the curry paste and fry for 3-4 mins more.

Pour over the stock, then cover and simmer for 15-20 mins, or until the squash is tender. Add the tomatoes and chickpeas, then gently cook for 3-4 mins, until the tomatoes slightly soften.

Take off the heat and stir through the yogurt and coriander. Serve with the rice and some wholemeal chapattis if you like.

Thai Red Curry with Shrimp and Vegetables is served with infused rice for the most flavorful and easiest curry ever! It&#x27;s filled with vegetables, the most aromatic and delicious red curry-coconut milk broth, and the rice is infused with star anise and cardamom for even more flavor! The curry comes together in minutes, and you won&#x27;t be able to stop using this method for making the best rice ever!

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