Change4Life Supermeals Challenge Day 13

For the penultimate dish in my Change4Life Supermeals challenge, I am cooking easy vegetable curry. Change4Life is a Welsh Government health-promotion initiative. Their Supermeals recipe book aims to help people plan quick evening meals on a limited budget.

I left the tofu out of this recipe (see below), but added more fresh vegetables. In fact, I added the whole cauliflower. I also added some broccoli that was left-over from a previous recipe in the booklet.

The tip offered for this recipe is to use any of your favourite vegetables, for example, peppers, mushrooms, courgettes. A curry like this is a great way of using whatever vegetables you have in the fridge or vegetable rack.

This was a substantial and very tasty meal (kids portion photographed). It scored highly with the whole family. I’ll tell you our favourite Change4Life Supermeals tomorrow, when I report on the last recipe – a fish pie.

easy vegetable curry

The ingredients: 2 tsp vegetable oil, 1 large onion chopped, 1 eating apple cored and chopped, 1 garlic clove crushed, 2 tbsp Balti curry paste, 2 sliced carrots, 400g tin chopped tomatoes, 150g cauliflower or broccoli broken into florets, 200g tin chickpeas drained, 160g marinated tofu pieces, 300ml reduced-salt vegetable stock, 200g brown (or white) long grain rice, 50g frozen peas, ground black pepper.

The method: Fry onion, apple and garlic. Stir in curry paste. Add carrots, tomatoes, cauliflower/broccoli, chickpeas, tofu, peas and stock. Simmer, partially covered 30 mins, adding extra liquid if necessary. Cook rice.

453 kcals per portion.

For further information from Change4Life:

www.wales.gov.uk/change4life