Warm winter curry
2 tablespoons vegetable or olive oil
2 onions, finely diced
2 teaspoons cumin seeds
2 teaspoons mustard seeds or wholegrain mustard
3 tablespoons curry powder
1 cup red lentils
2 large kumara (200g each), peeled and cut into chunks
2 cups reduced-salt vegetable stock
2 x 400g cans chopped tomatoes
4 cups winter vegetables, chopped (cauliflower, carrots, courgettes)
ground black pepper
8 tablespoons plain low-fat yoghurt
Total fat 11g
Saturated fat 2g
Dietary fibre 13g
1 Heat the oil in a large saucepan, add the onion and cook for a few minutes until softened. Add the spices and cook for a further minute, then stir in the lentils, kumara, stock, 2 cups water and chopped tomatoes.
2 Bring to the boil, add the remaining vegetables, then cover and simmer for 20 minutes until the lentils and kumara are tender.
3 Season with pepper and serve with unsweetened yoghurt.
Make it gluten free: Check spices and mustard are gluten free.
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