Vegetable balti

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

Difficulty and servings

Easy

Serves 4

Preparation and cooking times

Ready in about 1½ hours
Vegetarian

Vegetarian, Low-fat, Super healthy

Method

  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.
Try

With a baked spud

This curry mixture makes a great low-fat filling for baked potatoes.

With different veg

Try different vegetables - shallots, broccoli, swede, sweet potatoes, peppers and mushrooms would go well together.

201 kcalories, protein 11g, carbohydrate 25g, fat 7 g, saturated fat 1g, fibre 7g, salt 1.13 g

Recipe from Good Food magazine, January 2003.

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Latest comments and suggestions

  • 19 December 2007

    mumlig commented on this recipe

    Really delicious! Mixed up veggies - used sweet potato and parsnips instead of cauliflower and turnips. Will make again!!!

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  • 08 January 2008

    tinkle rated and commented on this recipe

    4 stars

    Even better the next day! I also used parsnips instead of cauliflower

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  • 13 March 2008

    tweedletwo rated and commented on this recipe

    5 stars

    Did this for family night as my daughter was vegetarian - very nice, went down very well - also had an awful lot of it - think it would have fed at least 6!

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  • 17 March 2008

    sally rated and commented on this recipe

    4 stars

    This was nice, a little bit on the sweet side. I had difficulty getting the sauce to reduce down enough which meant the veg was cooked more than I really like. I will use less stock next time.

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  • 29 March 2008

    annemiek rated and commented on this recipe

    5 stars

    Delicious! I used sweet potato, carrots, apples and mushrooms. Everyone loved it.

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  • 21 April 2008

    Ian Cole commented on this recipe

    Great flavours very easy, first veg curry ever eaten as we are big meat eaters will have this again its great.

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  • 29 September 2008

    Chris rated and commented on this recipe

    5 stars

    Really good - and easy. I used broccoli spears and mushrooms instead of cauliflower and turnips. We shall certainly be doing this one again.

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  • 08 December 2008

    ourcarol rated and commented on this recipe

    5 stars

    Really really tasty, and super healthy which is an added bonus. Will definitely make again!

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  • 07 February 2009

    Gillh007 rated and commented on this recipe

    5 stars

    This is so easy, and very tasty, my meat loving hubby, said it was wonderful - so success!! You can also use lots of different veg, no squash available today, so used sweet pot and spare leek - all good! Will certainly make again. ps. Its more than 4, lots spare for the freezer.

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  • 29 March 2009

    Leanne's binder commented on this recipe

    amazing , it was gorgeous

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  • 06 June 2009

    sw77 rated and commented on this recipe

    5 stars

    Delicious! Added some chopped ginger with onion but this was the only addition I needed (very unusual for me not to add bits to a recipe!). Could use lots of veg variations but cauli and carrots make a fab curry and the squash was a lovely sweet contrast. The leftovers taste even better ... mmm

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  • 08 August 2009

    bowley1 commented on this recipe

    Very Nice I did this with Bombay Potatoes - very tasty and filling

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  • 01 October 2009

    mrFood rated this recipe

    5 stars

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  • 03 October 2009

    Giles rated and commented on this recipe

    5 stars

    Made this for supper last night - delicious :) Will do a write up on my blog "Anyone For Seconds?" http://anyoneforseconds.wordpress.com/

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  • 04 October 2009

    bowley1 rated and commented on this recipe

    5 stars

    I did this with Bombay potatoes and it was delicious and easy

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Difficulty and servings

Easy

Serves 4

Preparation and cooking times

Ready in about 1½ hours
Vegetarian

Vegetarian, Low-fat, Super healthy

Ingredients

  • 1 tbsp vegetable oil
  • 1 large onion , thickly sliced
  • 1 large garlic clove , crushed
  • 1 eating apple , peeled, cored and chopped into chunks
  • 3 tbsp balti curry paste (we used Patak's)
  • 1 medium butternut squash , peeled and cut into chunks
  • 2 large carrots , thickly sliced
  • 200g turnips , cut into chunks
  • 1 medium cauliflower , weighing about 500g/1lb 2oz, broken into florets
  • 400g can chopped tomatoes
  • 425ml hot vegetable stock
  • 4 tbsp chopped coriander , plus extra to serve
  • 150g pot low-fat natural yogurt
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201 kcalories, protein 11g, carbohydrate 25g, fat 7 g, saturated fat 1g, fibre 7g, salt 1.13 g

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