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Low fat cooking spray

2 large onion – sliced finely

4 cloves of garlic – crushed

2.5 cm (1 inch) fresh root ginger – chopped finely

1 small red chili – de-seeded and chopped (optional)

(I use dried chili powder as well – 1 tsp)

1/2 tsp cumin seeds – crushed

1 tsp coriander seeds – crushed

1 tablespoon garam masala

200 g (7 oz) sweet potatoes, peeled and diced

4 medium carrots, peeled and diced

200 g (7 oz) green beans

1 small cauliflower, chopped into florets

400 g can copped tomatoes (or chopped fresh tomatoes)

300 ml (1/2 pt) vegetable stock (*Tip:  only use1/2 pint or it becomes too runny)

150 g (5.5 oz) low fat plain yogurt

Salt and pepper to season and a small bunch of coriander (cilantro).



  1.  Heat a large non-stick frying pan and spray with low fat cooking spray.  Stir fry the onions for 5 minutes and season them, adding a little water to stop them from sticking and help them to soften.  Mix in the  garlic, ginger, chili and spices.  Cook for a further 2 minutes.

2.  Add potatoes, carrots, cauliflower, tomatoes and stock.  Stir together and bring to a boil.

Turn down the heat and let them simmer for 20 minutes.  Add the beans and simmer a

further 5 minutes or until the sauce is thick.

3.  Remove the pan from the heat and allow to cool a little before stirring in the yogurt (or it will

curdle) and fresh coriander.  Enjoy!


Adapted from a Weight Watchers recipe – How to eat the Weight Watchers Way. 

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