VEGETARIAN KORMA

INGREDIENTS:

• About 1/2 a jar of Korma paste, (I use Pataks korma paste) 

• 1 carrot

• 2 cloves of garlic cut finely

• 420 can of chickpeas (about 250g chickpeas when drained)

• about 240ml of light coconut milk (may need more or less depending on how spicy you like it)

• 1 brown onion

• 1/3 a red capsicum

• 1 handful of green beans

• about a handful of baby spinach

• 1 teaspoon of Extra virgin olive oil

• 1 cup of water

• Roughly 1/4 cup of cauliflower chopped

• About a handful of coriander for the curry and garnishing

• Plain Greek yogurt for garnishing and too add some extra protein

*optional add ins*

-potato (either a sweet or a normal white potato) or even pumpkin

-you could swap chickpeas for lentils

-add paneer cheese or tofu for some extra protein (if you eat meat my family like to add either chicken or beef)

METHOD:

1. Cut up all veggies and drain and rinse the chickpeas

2. In a hot sauce pan add the oil, followed by the onion and garlic and cook until golden and translucent ( about two minutes)

3. Reduce the heat, then add the curry paste and cook for about a minute, combining the onion and garlic

4. Add the water, stir and let it simmer for 2 minutes

5. Add the veggies, coriander and chickpeas and stir them in well

6. Then add some coconut milk (the amount may vary based on how spicy you like it) and stir and continue to let the curry simmer).

7. cook the curry for another 20 minutes on low heat

8. Serve with the rice and add coriander and some greek yogurt enjoy!

This makes roughly 5 servings and is vegetarian (can be made vegan if you use dairy free yogurt on top).

NUTRITIONAL INFORMATION:

This has a pretty good source of protein from the beans, chickpeas, and when greek yogurt it will also increase the protein content (and if added tofu and paneer cheese also add some protein), it has lots of fibre rich carbohydrates from all the vegetables, and has fats from the coconut milk and extra virgin olive oil (it is low in saturated fat).

A few of the micro nutrients that it contains are iron, potassium, vitamin A, calcium, and vitamin C.

This curry is vary versatile and so many veggies go well with it!! so you can add all your favourites!

Tip: when buying curry pastes and using pre bought sauces try to be cautious of the amount of sodium in the sauce and sugars that have been added to the paste/sauce.