Sweet potato curry with paneer
A light, colourful curry that is very quick and easy to make, this is packed with antioxidant-rich vegetables. Sweet potatoes, in particular, are an excellent source of beta-carotene and provide good amounts of fibre, vitamins B6 and C, potassium and folate. Serve with nan bread.
1 tablespoon vegetable oil
1 onion, chopped
2 garlic cloves, crushed
500 grams (1 lb) orange sweet potatoes, peeled and cut into chunks
1 tablespoon mild curry powder
1 tablespoon finely chopped fresh ginger
398 ml can chopped tomatoes
1⁄3 cup plus 2 tablespoons diluted salt-reduced or homemade vegetable stock
1 cup shelled fresh or frozen peas, thawed if necessary
250 grams (1⁄2 lb) paneer or firm tofu, cut into 1.5 cm cubes
2 tablespoons chopped or whole fresh mint
1.Heat the vegetable oil in a large frying pan and fry the onion and garlic gently, stirring occasionally, for 4–5 minutes until softened.
2.Add the sweet potatoes and cook, stirring, for 2 minutes, then stir in the curry powder and ginger and cook for 30 seconds.
3.Stir in the tomatoes with their juice, and the stock. Bring to a boil, then reduce the heat, cover and cook gently for 12–15 minutes until the sweet potato is tender when pierced with a knife.
4.Stir in the peas and simmer for 3 minutes, then add the diced paneer or tofu and cook for a further 2 minutes until heated thoroughly. Season to taste, scatter with the chopped mint and serve hot.
Cook’s tip• Paneer is a lightly pressed Indian cheese that is available in Indian grocery stores.
Preparation time 10 minutes
Cooking time 30 minutes
13.5 g protein • 9.5 g fat of which 1.5 g saturates • 25.5 g carbohydrate • 8.5 g fibre • 258 Calories