Curry - potato, pea and cauliflower
Preparation time:
Recipe highlights Serves: 4
- Good source of fibre, folate
- Suitable to microwave
- Store covered in fridge (under 5°C)
- Dairy free
- Egg free
- Low salt
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Ingredients
- 1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, peeled and crushed
2 teaspoons curry powder
1 teaspoon ground tumeric
1 teaspoon chilli paste
1 teaspoon ground coriander
1 green apple, cored and chopped
500 g potatoes, peeled and diced
1 cup shelled peas, fresh
100 ml coconut milk
350 ml reduced salt vegetable or chicken stock, (1 cup)
1/2 head cauliflower, chopped into small florets
Pepper and salt, to taste
Cooking method
-
1. Heat the oil in a saucepan over a medium heat and cook onion, garlic, curry powder, turmeric, chilli paste, and coriander together until onion is soft and the mixture is fragrant - about 2 minutes.
2. Add the apple, potato, peas, coconut milk and stock.
3. Reduce heat and simmer for 10 minutes.
4. Add the cauliflower and simmer for a further 5 minutes until sauce has reduced.
Notes: Season to taste, sprinkle with chopped fresh coriander and serve with cooked rice.
For vegetarians, use vegetable stock rather than chicken stock.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 415.93g | 100.00g |
| Energy (kJ) | 1130.23kJ | 271.74kJ |
| Protein (g) | 10.38g | 2.50g |
| Total fat (g) | 11.23g | 2.70g |
| - Saturated fat (g) | 6.03g | 1.45g |
| - Polyunsaturated fat (g) | 0.51g | 0.12g |
| - Monounsaturated fat (g) | 3.56g | 0.86g |
| Cholesterol (mg) | 0.00mg | 0.00mg |
| Carbohydrate-available (g) | 28.73g | 6.91g |
| CarbohydrateSE (g) | 28.13g | 6.76g |
| - Sugars (g) | 9.98g | 2.40g |
| Water (g) | 269.18g | 64.72g |
| Dietary fibre (g) | 7.26g | 1.75g |
| Thiamin (mg) | 0.31mg | 0.07mg |
| Riboflavin (mg) | 0.17mg | 0.04mg |
| Niacin (mg) | 3.14mg | 0.76mg |
| Niacin equivalents (mg) | 5.12mg | 1.23mg |
| Vitamin C (mg) | 95.23mg | 22.89mg |
| Total folate (ug) | 98.38ug | 23.65ug |
| Total vitamin A equivalents (ug) | 28.16ug | 6.77ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 168.10ug | 40.42ug |
| Sodium (mg) | 416.26mg | 100.08mg |
| Potassium (mg) | 1048.79mg | 252.16mg |
| Magnesium (mg) | 56.55mg | 13.60mg |
| Calcium (mg) | 36.91mg | 8.87mg |
| Phosphorus (mg) | 172.26mg | 41.42mg |
| Iron (mg) | 2.29mg | 0.55mg |
| Zinc (mg) | 1.34mg | 0.32mg |
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This recipe was orginally published as:
Potato, pea and cauliflower curry
Recipe publication date on: 11/27/2002
Last reviewed on: 03/01/2013
