Name: Vegetable balti
Total time: 1 h 40 min
Yield: 4
Cuisine: Indian
Ingredients: 1 tbsp vegetable oil; 1large onion thickly sliced; 1large garlic clove crushed; 1 eating apple peeled, cored and chopped into chunks; 3 tbsp balti curry paste (we used Patak’s); 1medium butternut squash peeled and cut into chunks; 2large carrots thickly sliced; 200g turnip cut into chunks; 1medium cauliflower weighing about 500g/1lb 2oz, broken into florets; 400g can chopped tomato; 425ml hot vegetable stock; 4 tbsp chopped coriander plus extra to serve; 150g pot low-fat natural yogurt

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Vegetable balti

Vegetable balti

Good Food team

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Serves 4

Easy

Total time: 1 hr and 40 mins

Ready in about 1½ hours

A star rating of 4.6 out of 5.31 ratingsRate

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Curry doesn’t tend to be the healthiest meal option, but this winter veg balti is high in fibre and vitamins, while low in fat

Healthy

Vegetarian

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A star rating of 4.5 out of 5.9 ratings

Ingredients

Nutrition

Units:

MetricUS

1 tbsp vegetable oil
1large onion

thickly sliced
1large garlic clove

crushed
1 eating apple

peeled, cored and chopped into chunks
3 tbsp balti curry paste

(we used Patak’s)
1medium butternut squash

peeled and cut into chunks
2large carrots

thickly sliced
200g turnip

cut into chunks
1medium cauliflower

weighing about 500g/1lb 2oz, broken into florets
400g can chopped tomato
425ml hot vegetable stock
4 tbsp chopped coriander

plus extra to serve
150g pot low-fat natural yogurt

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Nutrition: per serving

kcal201
fat7g
saturates1g
carbs25g
sugars0g
fibre7g
protein11g
salt1.13g

low

Method

step 1

Heat the oil in a large pan, then add the onion, garlic and apple and cook gently, stirring occasionally, until the onion softens, about 5-8 minutes. Stir in the curry paste.
step 2

Tip the fresh vegetables into the pan and add the tomatoes and stock. Stir in 3 tbsp of the coriander. Bring to the boil, turn the heat to low, put the lid on and cook for half an hour.
step 3

Remove the lid and cook for another 20 minutes until the vegetables are soft and the liquid has reduced a little. There should be some liquid remaining, but not too much. Season with salt and pepper.
step 4

Mix 1 tbsp of coriander into the yogurt to make a raita. Ladle the curry into bowls, drizzle over some raita and sprinkle with extra coriander. Serve with the remaining raita and warm mini naan breads.

RECIPE TIPS

WITH DIFFERENT VEG

Try different vegetables – shallots, broccoli, swede, sweet potatoes, peppers and mushrooms would go well together.

WITH A BAKED SPUD

This curry mixture makes a great low-fat filling for baked potatoes.

Recipe from Good Food magazine, January 2003

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A star rating of 4.6 out of 5.31 ratings

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