Fat-Free, Vegan Curry Sauce
This fat-free curry sauce recipe was given to me about 20 years ago from my mother-in-law and it’s one I turn to when I don’t want to use coconut milk to thicken the sauce because this recipe uses apple sauce instead which makes it a good alternative for anyone wanting to enjoy the delicious flavours of curry but without the high calorie or high oil content. Also, by sauteing the onions and chopped apple in a little water, until reduced down, it also means this recipe is completely oil-free too. I am, of course, not saying fat should be avoided, on the contrary, we should all be including some healthy fats in our diet each day for brain health and general cell renewal, but often, hidden fat in the form of oil for frying or cream in sauces can be a course of unnecessary calories which can be avoided. I prefer to see the fats I am eating for example in whole foods such as small amounts of nuts, seeds or avocado as they are only needed in small amounts for really great, nutritional benefits.
This curry sauce only uses 6 ingredients and take minutes to prepare, plus can be made in advance to keep in the fridge or freezer for when you need it.
Here’s what you will need;
- 200mls vegetable stock
- 1 large Bramley cooking apple
- 1 large onion
- 250mls tomato passata
- 2 cloves garlic
- 1 tbsp curry powder
Begin by peeling the apple and onion, then chopping both until chunks. Add them to a medium sized pan with an inch of water and cook on a low-medium heat for about 5mins with a lid securely on top until the onions and apple pieces reduce and soften. The apple will become mushy and the onions translucent.
Next, add the remaining ingredients to the pan, simmer over a medium heat for just a few minutes to heat through.
Then use a hand/stick blender to blend until smooth.
You can use this straight away or allow to cool and store in the fridge for up to 3 days or freezer for 3 months in a suitable container.
Fat-Free Curry Sauce
Ingredients
- 200 mls vegetable stock
- 1 large Bramley cooking apple
- 250 mls tomato passata
- 1 large brown onion
- 2 cloves garlic
- 1 tbsp curry powder
Instructions
- Begin by peeling the apple and onion, then chopping both until chunks. Add them to a medium sized pan with an inch of water and cook on a low-medium heat for about 5mins with a lid securely on top until the onions and apple pieces reduce and soften. The apple will become mushy and the onions translucent.
- Next, add the remaining ingredients to the pan, simmer over a medium heat for just a few minutes to heat through.
- Then use a hand/stick blender to blend until smooth.You can use this straight away or allow to cool and store in the fridge for up to 3 days or freezer for 3 months in a suitable container.
Roasted cauliflower, Butternut & Black Beans with Roasted Garlic and Kale
This one-tray roast is really delicious on its own so you can make it with or without the curry sauce if you prefer but I think they go really well together. In the final dish, I added some oven baked tofu, which again, is optional but I am always thinking about nutrition when creating a dish and the tofu adds a really great source of plant-based protein and calcium (if it is calcium-set tofu).
The ingredients can all be roasted on a single baking tray but they will be added at different times due to required cooking times.
You will need;
- 1 tin black beans
- 300g butternut squash
- 2 large leaves kale
- 300g cauliflower
- 1 tbsp Ras-el-Hanut seasoning
- 1 bulb garlic
- (the wraps shown in the image can be used for any leftovers but are not necessary for this recipe)
Break the cauliflower down into small florets and chop the butternut squash into small cubes. Place them both in the tray with the black beans and Ras-el-Hanut spice mix. Chop the top off the garlic bulb and wrap it in a piece of foil.
Mix the tray ingredients together, then spray with low-fat cooking oil spray or drizzle with a small amount of oil if you do not have any spray. Place in a pre-heated oven and back for 30 mins at 180 degrees C. Also, place the garlic in the foil next to the tray in the oven to bake.
After 30 minutes, remove the tray from the oven (leave the garlic in the foil in the oven), toss the ingredients over with a spatula then add the shredded kale. Place back in the oven for another 10 minutes or until the veggies are cooked and starting to brown.
Once they have cooked, removed the tray from the oven, squeeze out the roasted garlic from its skin and add to the tray. Give the tray a stir gently, so as not to break up any of the butternut squash which will now be tender.
Season with salt and pepper before serving with the curry sauce, steamed broccoli and oven baked tofu and a handful of chopped coriander.
Cauliflower, Butternut & Black Bean Roast with Fat-Free Curry Sauce
Ingredients
- 1 tin black beans rinsed, drained
- 300 g butternut squash peeled, cubed small
- 2 large leave kale stems removed, shredded
- 300 g cauliflower washed, broken into small florets
- 1 tbs Ras-el-Hanut seasoning
- 1 whole bulb garlic top chopped to reveal the garlic and wrapped in foil
- low-cal oil spray
Instructions
- Break the cauliflower down into small florets and chop the butternut squash into small cubes. Place them both in the tray with the black beans and Ras-el-Hanut spice mix. Chop the top off the garlic bulb and wrap it in a piece of foil.
- Mix the tray ingredients together, then spray with low-fat cooking oil spray or drizzle with a small amount of oil if you do not have any spray. Place in a pre-heated oven and back for 30 mins at 180 degrees C. Also, place the garlic in the foil next to the tray in the oven to bake.
- After 30 minutes, remove the tray from the oven (leave the garlic in the foil in the oven), toss the ingredients over with a spatula then add the shredded kale. Place back in the oven for another 10 minutes or until the veggies are cooked and starting to brown.Once they have cooked, removed the tray from the oven, squeeze out the roasted garlic from its skin and add to the tray. Give the tray a stir gently, so as not to break up any of the butternut squash which will now be tender.
- Season with salt and pepper before serving with the curry sauce, steamed broccoli and oven baked tofu and a handful of chopped coriander.
