Vegetable Balti

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Ingredients:

 

Low fat cooking spray

2 large onion – sliced finely

4 cloves of garlic – crushed

2.5 cm (1 inch) fresh root ginger – chopped finely

1 small red chili – de-seeded and chopped (optional)

(I use dried chili powder as well – 1 tsp)

1/2 tsp cumin seeds – crushed

1 tsp coriander seeds – crushed

1 tablespoon garam masala

200 g (7 oz) sweet potatoes, peeled and diced

4 medium carrots, peeled and diced

200 g (7 oz) green beans

1 small cauliflower, chopped into florets

400 g can copped tomatoes (or chopped fresh tomatoes)

300 ml (1/2 pt) vegetable stock (*Tip:  only use1/2 pint or it becomes too runny)

150 g (5.5 oz) low fat plain yogurt

Salt and pepper to season and a small bunch of coriander (cilantro).

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Method:

  1.  Heat a large non-stick frying pan and spray with low fat cooking spray.  Stir fry the onions for 5 minutes and season them, adding a little water to stop them from sticking and help them to soften.  Mix in the  garlic, ginger, chili and spices.  Cook for a further 2 minutes.

2.  Add potatoes, carrots, cauliflower, tomatoes and stock.  Stir together and bring to a boil.

Turn down the heat and let them simmer for 20 minutes.  Add the beans and simmer a

further 5 minutes or until the sauce is thick.

3.  Remove the pan from the heat and allow to cool a little before stirring in the yogurt (or it will

curdle) and fresh coriander.  Enjoy!

 

Adapted from a Weight Watchers recipe – How to eat the Weight Watchers Way. 

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Author: Tamzin

Food activist and childhood nutrition advocate Tamzin Cochrane helps the busiest of people to cook up something healthy and delicious, even after a long day. She also helps companies and schools educate around—and create a culture and environment that truly supports healthy eating. Decades in the foodservice and hospitality industry have given Tamzin a well-rounded perspective on mealtime. She is passionate about bringing back the lost art of families and friends cooking together, and she loves seeing people enjoy the amazing tastes and textures of their communal effort. Inspiring children to cook and expand there horizons on food is very important. She shares this message through virtual coaching and video courses, by speaking at corporations, schools, and events, and through her recently-released video courses. Tamzin is found most often at The Pinny and Trowel Cooking School, which she opened in early 2020, it is located in Austin TX. Tamzin was born in England, grew up in Scotland, and now lives in Austin, Texas with her husband (who incidentally, is Scottish but grew up in England) and their children.

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