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).
- 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.