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  • © The Vegetarian Society

Hearty Vegetable Curry with Raita and Brown Rice

This dish is a fantastic source of iron, providing 40% of your recommended daily intake.

  • Serves 2

  • Preparation 20 mins

  • Cooking 50 mins

Hearty Vegetable Curry with Raita and Brown Rice
  • Egg-Free

  • Gluten-Free

  • Healthy

  • Suitable for Freezing

  • Wheat-Free


  • 25g flaked almonds
  • 1 tbsp olive oil
  • 1 small onion, finely diced
  • 3 cloves garlic, peeled and crushed
  • 1 inch piece ginger, peeled and finely grated
  • 1 butternut squash, peeled, deseeded and cut into cubes
  • 2 small carrots, peeled and cut into batons
  • 1 parsnip, scrubbed, peeled and cut into batons
  • 1 heaped tbsp curry paste
  • 10g coriander, finely chopped
  • 4 medium tomatoes, chopped
  • 100g brown basmati rice
  • 120g low-fat plain natural yogurt
  • 1 cucumber, grated


  1. Toast the almonds by placing in a small frying over a very low heat and stirring until they are golden brown, taking care not to burn them. Put them to one side.
  2. Heat the oil in a large thick based saucepan with a lid. Add the onions, garlic and ginger and cook until soft, but not browned, for approximately 5 minutes. Stir in the squash, carrots and parsnip, and cook for a further 5 minutes until they begin to soften. Add the curry paste and cook for another
  3. Add 200ml boiling water and half the coriander and cover with a lid and simmer for 40 mins or until the vegetables are tender. Uncover, stir through the tomatoes and reduce to the thicken the sauce.
  4. Meanwhile, cook the rice in a medium-sized pan of water for around 20 minutes until tender.
  5. To make the raita mix the yoghurt and grated cucumber in a small bowl.
  6. Garnish the curry with the remaining coriander and toasted almonds and serve with the rice and raita.
Nutrition per serving
  • Calories

    512 kcal

  • Fat


  • Saturates


  • Protein


  • Carbs


  • Sodium


  • Sugar


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