- 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
- 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.
- 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
- 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.
- Meanwhile, cook the rice in a medium-sized pan of water for around 20 minutes until tender.
- To make the raita mix the yoghurt and grated cucumber in a small bowl.
- Garnish the curry with the remaining coriander and toasted almonds and serve with the rice and raita.
Nutrition per serving
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