SW recipe: South Indian vegetable curry

Ingredients:

• Low-calorie cooking spray

• 6 shallots, finely sliced

• 2 tsp black mustard seeds

• 10 curry leaves

• 1 green chilli, deseeded and finely sliced

• 2cm piece fresh root ginger, peeled and finely grated

• 1 tsp turmeric

• 2 tsp ground cumin

• 6 black peppercorns

• 2 carrots, peeled and cut into batons

• 2 courgettes, cut into batons

• 200g green beans, halved

• 1 large potato, peeled and cut into batons

• 100ml reduced-fat coconut milk

• 500ml boiling vegetable stock

• Juice of 1/2 lemon

• 1 red chilli, deseeded and cut into slivers, to serve (optional)

Method:

1. Spray a non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the shallots and stir-fry for 4-5 minutes. Add the mustard seeds, curry leaves, green chilli, ginger, turmeric, cumin and peppercorns and stir-fry for a further 1-2 minutes.

2. Stir in the carrots, courgettes, green beans and potato. Pour in the coconut milk and stock and bring to the boil over a high heat. Reduce the heat to low, cover and simmer for 12-15 minutes or until the veg are tender.

3. Season to taste, squeeze over the lemon juice and scatter over the chilli slivers if you want a fiery finish! Serve hot with your favourite rice.

 

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