Hidden Veg Curry Sauce
This clever curry sauce is designed for a low-salt, low-fat, and low-cholesterol diet, using a blend of spiced vegetables instead of cream. Onions, butternut squash, carrots, peppers, and lentils are cooked down with aromatic spices to create a rich, flavourful base. The finished sauce can be blended smooth and served with chicken, Quorn, rice, and traditional Indian sides for a complete, healthy meal.
Ingredients
- 2 teaspoons olive oil
- 3 teaspoons turmeric
- 3 teaspoons ground cumin
- 3 teaspoons ground coriander
- 2 teaspoons cardamom pods
- 2 medium onions, diced
- 200 g butternut squash, chopped and roasted for 20 mins
- 150 g carrots, sliced
- 1 medium bell pepper, diced
- 2 (8 ounce) cans chopped tomatoes
- 150 g mushrooms, diced
- 75 g split red lentils
- 1 pint bouillon
- 2 garlic cloves, minced
- 2 courgettes, diced
Method
- Heat the olive oil and fry the turmeric, cumin, coriander, and cardamom pods for up to 3 mins, taking care they do not burn.
- Take out the cardamom pods, then stir in the diced onion.
- Introduce all the remaining vegetables, the split red lentils, and the bouillon. Allow this to cook down for at least 1 hour, stirring from time to time.
- Once the vegetables have all softened, let the mixture cool for 5 minutes before blending until smooth. This sauce is commonly combined with cooked, cubed chicken or Quorn and accompanied by rice, aloo gobi, and naan.
Nutrition (per serving)
Sodium287800 mg
Recipe details
CategoryCurries
Cuisineindian
Authorrasully
