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Indian

Potato Curry
  • Complexity: easy
  • Origin: Indian

Potato Curry

Ingredients

Fry Light, for spraying | 681g / 1 1/2 lb waxy potatoes (eg, Maris Peer or Charlotte), cut into large chunks | 2 onions, quartered | 3 garlic cloves, crushed | 1 tsp garam masala | 1/2 tsp ground turmeric | 1/2 tsp ground cumin | 1/2 tsp ground coriander | 1" ginger root, grated | 1 red chilli, seeds removed & chopped | 227g/8 oz cauliflower, cut into florets | 4 tomatoes, peeled & quartered | 85g/3 oz frozen peas | 2 tbsp freshly chopped coriander | 284ml / 1/2 pt stock made with Vecon | shredded fresh coriander, to garnish

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Potato & Mango Curry
  • Complexity: medium
  • Origin: Indian

Potato & Mango Curry

Ingredients

Dressing: | 2 tbsp soured cream | 1 mango, cut into 1/2" cubes | 2 tbsp very low fat natural yogurt | 1 tsp fresh mint, chopped | 1 tsp lime juice | fresh coriander & lime wedges, to garnish | Curry: | 2 onions, sliced | 2 garlic cloves, crushed | 2 level tsp medium curry powder | 454g/l lb potatoes, cut into 1/2" cubes | 1 tbsp mango chutney | salt & ground black pepper

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Mushroom Balti

Mushroom Balti

Ingredients

454g / 1 lb potatoes, peeled & cubed | 312g / 11 oz button mushrooms | 2-3 carrots, sliced | 2 onions, sliced | 2 garlic cloves, crushed | 4 tbsp balti curry paste | 3 courgettes, thinly sliced | 1 yellow pepper, deseeded & sliced | 1 red chilli, seeds removed & chopped | 198g/7 oz can chopped tomatoes | 142ml / 1/4 pt water | very low fat natural yogurt | 2 tbsp freshly chopped coriander, to serve

Very piquant Pakistan recipe.

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Aloo Mutter - Potato & Pea Curry
  • Complexity: easy
  • Origin: Indian

Aloo Mutter - Potato & Pea Curry

Ingredients

1 tsp olive oil | 1 tsp cumin seeds | 1 tsp mustard seeds | 1 large onion, sliced into half rings | 454g/1 lb potatoes, peeled & chopped into 1cm cubes | 4 tomatoes, chopped finely | 227ml/8 fl oz water | 1 green chilli, seeds removed & chopped | 3 garlic cloves, crushed | 1 tbsp freshly grated ginger | 1/2 tsp cayenne pepper | 1/2 tsp garam masala | 170g/6 oz frozen peas | salt & ground black pepper | chopped fresh coriander, to garnish

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Mint Yogurt Dressing
  • Complexity: very easy
  • Origin: Indian

Mint Yogurt Dressing

Ingredients

150g natural yogurt | 1 squeeze lemon juice | 1 tsp olive oil | 1 sprinkle sea salt and freshly ground black pepper | 1 tbsp of freshly chopped mint

This deliciously simple dressing can then be used to bind cold new potatoes with lightly cooked and cooled peas or petits pois. Add a bit of watercress too to create a summery salad. Alternatively, use the minty mixture as a light dip for crunchy crudités, or add a cooling dollop to a plate of grilled fish or meat.

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Spicy Quorn Madras Curry with Mint Yogurt Dressing
  • Complexity: medium
  • Origin: Indian

Spicy Quorn Madras Curry with Mint Yogurt Dressing

Ingredients

Dressing: | 2 tsp dried mint | 2 tsp lemon juice | 142g/5 oz very low fat natural yogurt | salt & ground black pepper | Curry: | 1 tbsp tomato puree | 284ml / 1/2 pt water | 1 tbsp lemon juice | 2 tsp curry powder, Madras or Korma | 1 tsp freshly chopped coriander | 1 garlic clove, crushed | salt & ground black pepper | Fry Light, for spraying | 1 medium onion, chopped | 350g pack Quorn Pieces | 2 tbsp very low fat natural fromage frais

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Quorn Curry
  • Complexity: easy
  • Origin: Indian

Quorn Curry

Ingredients

1 large onion, finely chopped | 1 garlic clove, crushed | 350g pack Quorn Pieces | 1 tsp fresh root ginger, grated | 1 tbsp garam masala powder | 2 tsp crushed chilli seeds (or more if required) | 1 tsp ground cumin | 1 tsp ground turmeric | 397g/14 oz can chopped tomatoes | 113g/4 oz frozen peas | 227g/8 oz very low fat natural yogurt

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Minced Quorn & Bean Pie

Minced Quorn & Bean Pie

Ingredients

Fry Light, for spraying | 1 small onion, chopped | 350g pack Quorn Mince | 397g/14 oz can mixed beans in spicy sauce | 908g/2 lb potatoes, thickly sliced

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Egg Curry

Egg Curry

Ingredients

Fry Light, for spraying | 1 onion, chopped | 2 level tbsp curry paste | 397g/14 oz can chopped tomatoes | 142ml / 1/4 pt water | 4 eggs, hard boiled and peeled & halved | 2 tbsp very low fat natural yogurt | 1 tbsp lemon juice

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Spiced Black Bean Casserole

Spiced Black Bean Casserole

Ingredients

340g/12 oz dried black beans | Fry Light, for spraying | 1 tsp crushed dried red chilli | 1 onion, chopped | 1 red or yellow pepper, deseeded & chopped | 1 1/2 tbsp dried cumin | 1 tbsp hot curry powder | 1 tsp dried cinnamon | 1 tsp dried turmeric | 1/2 tsp ground coriander | 1 tsp Herbes de Provence | 1 green chilli, seeds removed & finely chopped | 2 x 397g/14 oz cans plum tomatoes, chopped | 4-5 garlic cloves, crushed | 1 cinnamon stick | 568ml/1 pt stock made with Vecon | salt & ground black pepper

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Spicy Bean & Vegetable Pie
  • Complexity: advanced
  • Origin: Indian

Spicy Bean & Vegetable Pie

Ingredients

Fry Light, for spraying | 2 garlic cloves, crushed | 2 leeks, sliced | 227g/8 oz parsnips, diced | 3 medium sized carrots, diced | 3 sticks celery, sliced | 5 mushrooms, sliced | 397g/14 oz can mixed beans in chilli sauce | 142ml / 1/4 pt passata | 142ml / 1/4 pt stock made with Vecon | salt & ground black pepper | Topping: | 681g / 1 1/2 lb potato, diced | 681g / 1 1/2 lb parsnips, diced | 42g / 1 1/2 oz reduced fat cheddar cheese, grated (optional) | 4 tbsp freshly chopped chives

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Pumpkin & Lemon Lentils
  • Complexity: easy
  • Origin: Indian

Pumpkin & Lemon Lentils

Ingredients

1 medium onion, chopped | 170g/6 oz red lentils | 710ml / 1 1/4 pt stock made with Vecon | 397g/14 oz pumpkin, diced | 3 tbsp lemon juice | grated rind of 1 lemon | 1 tsp freshly grated ginger | 2 level tbsp freshly chopped coriander | 1/2 tsp ground cumin | salt & ground black pepper | 1 bunch spring onions, finely chopped, to garnish

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Moorish Chick Peas

Moorish Chick Peas

Ingredients

1 large onion, chopped | 2 garlic cloves, crushed | 1 green pepper, deseeded & sliced | 2 x 397g/14 oz cans chick peas, drained | 397g/14 oz can chopped tomatoes | 1 tsp ground cumin | 1 tsp dried oregano | 1 tsp cayenne pepper | salt & ground black pepper to taste | l98g/7 oz can sweetcorn

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Chilli Bean Cottage Pie

Chilli Bean Cottage Pie

Ingredients

Fry Light, for spraying | 1/2 onion, chopped | 1/4 tsp dried oregano | 1/4 tsp chilli powder | 198g/7 oz can chopped tomatoes | 198g/7 oz can red kidney beans, drained | 113g/4 oz swede, peeled | 113g/4 oz parsnips, peeled | 198g/7 oz potatoes, peeled | 2 tbsp skimmed milk | salt & ground black pepper | 28g/1 oz reduced fat cheddar cheese, grated

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Chick Pea & Pepper Curry
  • Complexity: easy
  • Origin: Indian

Chick Pea & Pepper Curry

Ingredients

1 yellow pepper, deseeded & sliced | 1 green pepper, deseeded & sliced | 1 onion, chopped | 2 carrots, chopped | 2 garlic cloves, crushed | 397g/14 oz can plum tomatoes, chopped | 1 tsp freshly chopped coriander | 3 level tbsp curry powder | 1 vegetable stock cube, crumbled | salt & ground black pepper | 397g/14 oz can chick peas, drained

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