Name: Keralan-style vegetable curry
Prep time: 20 minutes
Cook time: 65 minutes
Yield: 4
Ingredients: 75g split peas (dried); 500ml boiling water; 2 tsp rapeseed oil; 2 onions, chopped (220g); 2 cloves garlic, crushed; half butternut squash, peeled, deseeded and cubed (400g); 1 tbsp curry paste; 1 x 400g can chopped tomatoes; 200ml boiling water; 1 aubergine, diced (250g); 1 pack okra, stalks trimmed (175g); 1 bag (200g) fresh spinach; 25g fresh coriander, chopped; 2 tbsp 0% yogurt; 80g pomegranate seeds; 80g cucumber, diced; 2 spring onions, chopped; 1 small red chilli, chopped

Aubergine, okra and butternut squash with split peas in a creamy yogurt and tomato sauce.

Serves

Prep

20 minutes

Cook

65 minutes

Nutritional Information:

Each 583g serving contains (excludes serving suggestion)

KCal: 237
Carbs: 32.4g
Fibre: 11.8g
Protein: 11.5g
Fat: 4.2g
(Low)
Saturates: 0.4g
(Low)
Sugars: 17.2g
(Low)
Salt: 0.26g
(Low)
Fruit/Veg Portion: 6

What makes a healthy, balanced diet?

Ingredients

75g split peas (dried)
500ml boiling water
2 tsp rapeseed oil
2 onions, chopped (220g)
2 cloves garlic, crushed
half butternut squash, peeled, deseeded and cubed (400g)
1 tbsp curry paste
1 x 400g can chopped tomatoes
200ml boiling water
1 aubergine, diced (250g)
1 pack okra, stalks trimmed (175g)
1 bag (200g) fresh spinach
25g fresh coriander, chopped
2 tbsp 0% yogurt
80g pomegranate seeds
80g cucumber, diced
2 spring onions, chopped
1 small red chilli, chopped

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Method

Step 1

Rinse the split peas and add to a pan with boiling water to fully cover them. Simmer for 40 minutes, then drain.

Step 2

Meanwhile, add the oil to a pan with the onion and cook for 3-4 minutes.

Step 3

Add the garlic, butternut squash and curry paste, then cook for 2 minutes, stirring regularly.

Step 4

Add the tomatoes and water, mix well, then bring to the boil. Turn down the heat, cover, then leave to simmer for 10 minutes.

Step 5

Add the aubergine, cover, and cook for 5 minutes.

Step 6

Next, add the okra, mix well, cover and cook for a further 5 minutes, before add the spinach and mix again. Cover and cook for 2-3 more minutes.

Step 7

Check the split peas are tender then drain and add to the pan along with the coriander and yogurt. Mix well and serve scattered with pomegranate, cucumber, spring onion and chilli.

Recipe tips

Try using other vegetables such as carrots, courgettes, mushrooms, peppers and any type of squash.
For a vegan version, use a non-dairy yogurt or oat-based cream alternative in place of yogurt.
Freezing instructions: Suitable for freezing once cooked, without the toppings. Defrost in the fridge and reheat until piping hot throughout.