Spice up your week with this satisfying, healthy, low-calorie veggie curry. It provides calcium, iron, vitamin C and fibre, along with three of your 5-a-day
Prep:20 mins
Serves 4
2 tsp cold-pressed rapeseed oil1 large and 1 medium onion, large one finely chopped and medium one cut into wedges2 large garlic cloves, chopped50g ginger, peeled and shredded2 tsp ground coriander2 tsp cumin seeds400g can chopped tomatoes1 tbsp vegetable bouillon powder135g paneer, chopped2 large peppers, seeded and chopped1 red or green chilli, deseeded and sliced25g coriander, chopped
STEP 1Heat 1 tsp oil a large non-stick frying pan and fry the chopped onions, garlic and half the ginger for 5 mins until softened. Add the ground coriander and cumin seeds and cook for 1 min more, then tip in the tomatoes, half a can of water and the bouillon. Blitz everything together with a stick blender until very smooth, then bring to a simmer. Cover and cook for 15 mins.STEP 2Meanwhile, cook the rice and cumin seeds in a pan of boiling water for 25 mins, or until tender.STEP 3Heat the remaining oil in a non-stick wok and fry the paneer until lightly coloured. Remove from the pan and set aside. Add the peppers, onion wedges and chilli to the pan and stir-fry until the veg is tender, but still retains some bite. Mix the stir-fried veg and paneer into the sauce with the chopped coriander, then serve with the rice. If you’re following our Healthy Diet Plan, eat two portions of the curry and rice, then chill the rest for another day. Will keep for up to three days, covered, in the fridge. To serve on the second night, reheat the leftover portions in the microwave until piping hot.
