Vegetable Balti Curry

Vegetable Balti Curry

Balti curry is a flavoursome, mild curry that was invented in Birmingham, England, in the 1970s, by Pakistani and Kashmiri immigrants.

CAL P/SERVE
408
kJ P/SERVE
1710
FAT P/SERVE
10.6g
CARBS P/SERVE
58.8g
PROTEIN P/SERVE
11.4g
SUGAR P/SERVE
18.7g
SODIUM P/SERVE
529g
FAT
%
1.6%
ENERGY RDI%
19.6%

The main regional cooking influence of Balti curries is Punjabi, a region spread over the border of Pakistan and India. Nowadays you can get a Balti curry in most parts of the UK, and even further afield, like right here.

This recipe is low fat, low in sodium, low sugar and a good source of protein, suitable for vegetarians

Ingredients

  • 1 onion
  • 1 can tomato, diced or crushed
  • 1 cup baby peas, frozen
  • 1 cup water
  • 3 tbsp. Patak’s Balti Paste
  • 1 carrot, cut into chunks
  • ¼ cauliflower head, cut into florets
  • 200g pumpkin, diced
  • 1 tbsp. olive oil
  • 2 cups rice, cooked as per instructions

Method

  1. Prepare rice as per instructions (we used a rice cooker)
  2. In a med pan or pot, heat oil on med heat and sauté onion for 10 mins, make sure you don’t burn, if colouring turn down heat.
  3. Add curry paste and cook for 2 minutes until it has cooked through. 
  4. Add canned tomatoes, water, mix together and add the carrots, caulie and pumpkin.  Simmer for 20-30 mins until the vegetables have cooked through.
  5. When vegetables have just cooked through, add frozen peas and cook a further 5 mins.
  6. Serve with rice, naan optional.

Nutrition Table

Servings: 3 Serving size:642g
Average Serve Average 100g
Energy 1710 kJ 267 kJ
  408 Cal 64 Cal
Protein 11.4 g 1.8 g
Fat, total 10.6 g 1.6 g
- Saturated 1.2 g 0.2 g
Carbohydrate 58.8 g 9.2 g
- Sugars 18.7 g 2.9 g
Sodium 529 mg 82 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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