Goan-style vegetable curry served with brown basmati rice and green lentils

Goan-style vegetable curry with kitchari

  • Rating: 4 out of 5.14 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

Eat all 5 of your 5-a-day in one delicious curry, served with brown rice and lentils. It's healthy, vegan, gluten-free and provides vitamin C and iron, too.

  • Dairy-free
  • Egg-free
  • Gluten-free
  • Healthy
  • Vegan
  • Vegetarian
Nutrition: per serving
HighlightNutrientUnit
kcal507
low infat12g
saturates6g
carbs73g
sugars17g
fibre14g
protein18g
salt0.4g
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Ingredients

For the kitchari

For the curry

Method

  • STEP 1

    Boil the rice in a pan of water for 25 mins until tender, then drain.

  • STEP 2

    Meanwhile, make the curry. Heat the oil in a large pan and fry the onions, chillies and ginger for 8-10 mins until softened. Add the spices and garlic, stir briefly, then pour in the bouillon and stir in the cauliflower. Cover and simmer for 5 mins.

  • STEP 3

    Stir in the tamarind with the beans, tomatoes and courgettes, then cover the pan and cook for 10-15 mins more until the veg are tender, but still retain a little bite. Remove the lid for the last 5 mins to reduce the sauce a little. Remove from the heat and stir in the yogurt and half the fresh coriander.

  • STEP 4

    Meanwhile, for the kitchari, heat the oil in a non-stick pan and add the ground coriander. Warm briefly, then tip in the rice and drained lentils. Warm through for 1 min, then stir through the remaining fresh coriander.

  • STEP 5

    If you're following our Healthy Diet Plan, serve half the curry and rice now, then chill the rest to eat another night (cool the rice quickly on a wide tray, then chill immediately). Reheat the rice and curry in the microwave or on the hob. You may need to add a drop of water to the rice to stop it sticking.

RECIPE TIPS
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    Rating: 4 out of 5.14 ratings
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