Mixed Vegetable Curry
by a UK based family originating in East Africa
Fat
Saturated Fat
Sugar
Salt
Serves: 4
Ingredients
3 medium potatoes, peeled and diced
250 g frozen mixed vegetable
3 tbsp sunflower oil
1 medium onion, chopped
1 green chilli, chopped
1 tsp cumin powder
1 tsp coriander powder
1 tsp turmeric powder
100 g tinned tomatoes
2 tbsp tomato puree
handful coriander, chopped
Source
This recipe had been sourced from Asian Food Survey
Healthy Hints
Although this recipe suggests you boil the vegetables first, this isn’t good practice nutritionally, as it results in losses of vitamin C. Instead, add the vegetables with the boiled potatoes at point 3, and cook till tender, but not mushy.
Cooking Guide
1. Boil the potatoes and mixed vegetables.
2. Fry the onions and spices. Add the tomatoes.
3. Add the vegetables and potatoes with some water originally used to boil.
Food facts per serving
| Calories (kcal)On average, men should have 2 500 Calories and women 2 000 Calories per day. | 215 |
| Protein (g)Protein should make up about 15% of your daily calories and fill about a quarter of your plate | 6 |
| Fat (g)Fat should make up no more than a third of the calories in your diet. On average, men should have no more than 95 g and women no more than 70 g of fat per day. Weight for weight, fat gives you more than twice the calories of carbs! | 9.0 |
| Saturated Fat (g)Cut down on saturated fat from animal products like butter, ghee, fatty meat & full fat dairy products. Consume less than 10 percent of calories from saturates. On average, men should have no more than 30 g and women no more than 20 g of saturated fat per day. | 1.0 |
| Carbohydrate (g)Carbohydrates should provide over half of your daily calories and fill no more than a third of your plate. Choose slow release carbs like wholegrain breads and cereals, beans, dahls, and coarse brown roti | 29.0 |
| Sugar (g)You don't need sugar, it's just calories without nutrients. Eat fewer sugary foods and drinks | 6.0 |
| Fibre (g)Choose fibre-rich fruits, vegetables, and whole grains often. Drink 6-8 glasses of fluid to help your body make use of the fibre | 3.0 |
| Salt (g)Too much salt is linked with high blood pressure. Adults should eat no more than 6g (about a teaspoon) of salt a day. Much of the salt we eat comes from manufactured foods | 1.7 |
Why not compare this recipe with all our other dishes in the Nutrient Table
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