Food blogger, Taryn Littleton, created this delicious curry for us.
We love the legume and sweet potato combo – both are sources of low glycemic index carbohydrates, rich in slowly digested starch and fibre, helping to control blood sugar levels.
Also, eating dry beans, peas and lentils at least 4 times a week can help prevent chronic diseases, including cardiovascular disease, diabetes, cancer and overweight, as well as improving gut health.
INGREDIENTS (serves 6)
- 2 tbsp avocado oil
- 2 onions, finely chopped
- 2 cloves garlic, minced (crushed)
- 2 carrots, finely chopped or grated
- 2 tsp grated fresh ginger
- 2 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp ground tumeric
- 1/2 tsp ground cinnamon
- 1/2 tsp chili powder
- 1 large sweet potato, peeled and cut into bite-size cubes
- 1/2 cup red lentils
- 5 tomatoes, chopped
- 1 cup reduced fat coconut milk
- 1 cup vegetable
- 1 tsp garam masala
- 1 pinch of salt
- 1 tsp honey or brown sugar
- 1 cup basmati rice
- 1 cup green peas
- 2 tbsp chopped fresh coriander
- 1 tbsp lemon juice
- Heat the oil in a large saucepan over a medium heat and cook the onions for 10 minutes, stirring occasionally.
- Add the garlic, carrot, ginger, ground coriander, cumin, turmeric and chili and cook, stirring, for 1 minute. Add the potato and lentils and stir to coat with the spice mixture.
- Add the tomatoes, coconut milk, stock, garam masala, salt and sugar, bring to the boil and cover with a lid.
- Reduce the heat to medium and simmer, covered, for 20 minutes, stirring occasionally.
- While the curry simmers, cook the rice.
- Add the peas to the curry and simmer, uncovered, for 5 minutes.
- Remove from the heat and stir in the coriander and lemon juice.
Tomato and onion salsa: Combine 2 tomatoes chopped and ½ onion finely chopped. Season, mix and enjoy served with your curry.
Serve on a bed of rice with a dollop of plain yoghurt and with a tomato and onion salsa.
- Replace the coriander with fresh mint. Serve with naan bread instead of rice.
- For more nutrients add in a cup of frozen veg.
NUTRITION INFORMATION per serving (excludes serving suggestions, recipe serves 6)
Energy: 1316 kJ Protein: 10.6 g Carbohydrate: 52.0 g Of which, total sugars: 9.4 g Fat: 8.2 g Fibre: 10.0 g Sodium: 302 mg
Source and image: Taryn Littleton for the Association for Dietetics in South Africa