2 tbsp avocado oil
2 onions, finely chopped
2 cloves garlic, minced (crushed)
2 carrots, finely chopped or grated
2 tsp grated fresh ginger
2 tsp ground coriander
1 tsp ground cumin
1 tsp ground turmeric
½ tsp ground cinnamon
½ tsp chili powder
1 large sweet potato, peeled and cut into bite-size cubes
½ cup red lentils
5 tomatoes, chopped
1 cup reduced fat coconut milk
1 cup vegetable or chicken stock
1 tsp garam masala
1 pinch of salt
1 tsp honey or brown sugar
1 cup basmati rice
1 cup green peas
2 tbsp chopped fresh coriander
1 tbsp lemon juice
Tomato and onion salsa
2 tomatoes chopped
1/2 onion finely chopped
Combine the tomato and onion and season, mix and enjoy served with your curry.
- Heat the oil in a large saucepan over a medium heat and cook the onions for 10 minutes, stirring occasionally.
- Add the garlic, carrot, ginger, ground coriander, cumin, turmeric and chili and cook, stirring, for 1 minute. Add the potato and lentils and stir to coat with the spice mixture.
- Add the tomatoes, coconut milk, stock, garam masala, salt and sugar, bring to the boil and cover with a lid.
- Reduce the heat to medium and simmer, covered, for 20 minutes, stirring occasionally.
- While the curry simmers, cook the rice.
- Add the peas to the curry and simmer, uncovered, for 5 minutes.
- Remove from the heat and stir in the coriander and lemon juice.
- Serve on a bed of rice with a dollop of plain yoghurt and with a tomato and onion salsa.
- Replace the coriander with fresh mint. Serve with naan bread instead of rice.
- For more nutrients add in a cup of frozen veg.
Courtesy of Taryn Littleton for the Association for Dietetics in South Africa