VEGETABLE BALTI
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
Provided by Good Food team
Categories Dinner, Supper, Vegetable
Time 1h40m
Number Of Ingredients 13
Steps:
- 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.
- 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.
- 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.
- 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.
Nutrition Facts : Calories 201 calories, Fat 7 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 25 grams carbohydrates, Fiber 7 grams fiber, Protein 11 grams protein, Sodium 1.13 milligram of sodium
VEGETABLE BALTI
Try different vegetables - shallots, broccoli, swede, sweet potatoes, peppers and mushrooms would go well together. This is also a great filling for jacket spuds
Provided by PinkCherryBlossom
Categories Curries
Time 1h20m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- 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.
- 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.
- 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.
- 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.
Nutrition Facts : Calories 319.3, Fat 5, SaturatedFat 0.9, Cholesterol 1.5, Sodium 193.1, Carbohydrate 68, Fiber 13.8, Sugar 28.2, Protein 9.6
VEGETABLE BALTI RECIPE
Turn a few vegetables into this vegetable balti for a knockout mid-week meal. Eat Well for Less shows you how to make an easy curry paste, and it's vegan.
Provided by @MakeItYours
Number Of Ingredients 21
Steps:
- To make the paste, blend the ingredients together in a food processor with 125ml/4fl oz water. Use one quarter in this recipe and decant the rest into ice-cube trays or small sealable containers to freeze.
- To make the balti, heat the oil in a wok, saucepan or karahi pan over a medium heat. Add the onion and fry for 3 -4 minutes, or until just softening.
- Meanwhile, place the rice in a lidded saucepan with 600ml/21fl oz water, stir well, then bring to the boil. Turn the heat down as low as it will go, cover with a lid and cook for 15 minutes, then remove from the heat and leave to stand with the lid on until the balti is ready.
- Add a quarter of the balti paste to the onions and cook for 2-3 minutes. Add the cauliflower, squash, courgettes and peppers and stir well. Add the tomatoes, then refill the tin with cold water and add that to the pan with the crumbled stock cube. Simmer over a medium heat for 15-20 minutes, or until the vegetables are tender.
- Stir in the peas and cook for 2 minutes. Season with the lime zest and juice, salt and black pepper.
- Divide the rice between serving plates and spoon the balti alongside. Scatter with coriander and serve.
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