Vegetable curry

Vegetable Curry

Serves 4

  • vegetable oil

  • 1 medium red onion, peeled and chopped

  • 1 courgette, diced

  • ½ butternut squash, peeled and diced

  • 100 g mushrooms, quartered

  • 1 red pepper, diced

  • 150 g cauliflower, broken into florets

  • 600 ml curry base sauce

  • 400 ml water

In a little vegetable oil, fry the onion gently for 10 minutes in a large pan then add the remaining vegetables and stir together. Add the curry base sauce and simmer gently for around 25 to 30 minutes, taking care not to overcook the vegetables. If the sauce becomes too thick, add a little water to give you the desired consistency.

Nutritional Information

Vegetable curry

With courgette, squash, peppers and cauliflower

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Feel free to swap and change the veg in this recipe for whatever's hanging about in the fridge
Serves 4
50m
Super easy
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Method



In a little vegetable oil, fry the onion gently for 10 minutes in a large pan then add the remaining vegetables and stir together. Add the curry base sauce and simmer gently for around 25 to 30 minutes, taking care not to overcook the vegetables. If the sauce becomes too thick, add a little water to give you the desired consistency.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Tip

This recipe is a guideline, always check your fridge for any surplus fresh or cooked vegetables you may have, and substitute them for the equivalent quantity in the recipe.
Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 247
    12%
  • Carbs 27.7g
    11%
  • Sugar 16.5g 18%
  • Fat 9.4g 13%
  • Saturates 2.9g 15%
  • Protein 9.0g 20%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • vegetable oil

  • 1 medium red onion, peeled and chopped

  • 1 courgette, diced

  • ½ butternut squash, peeled and diced

  • 100 g mushrooms, quartered

  • 1 red pepper, diced

  • 150 g cauliflower, broken into florets

  • 600 ml curry base sauce

  • 400 ml water