This is one of my favourite curry sauces because it’s naturally low in fat as it uses coconut milk from a carton instead of a can. It gets its creamy consistency from using apple sauce which adds a nice tart flavour against the spices.
This is a mild-tasting curry, so please add your level of spice by adding fresh chillis or chilli powder to step 3.
I have used sweet potatoes and broccoli as the vegetables in this dish, but please feel free to swap these to whatever you have available.
Quorn is an ideal meat substitute and adds a good source of low-fat protein to your meal.
Sweet Potato, Broccoli & Quorn Masala Curry
Ingredients
step 1
- 1 tsp fenugreek seeds
- 1 tsp mustard seeds
step 2
- 1 large brown onion peeled, diced
- 1/2 red bell pepper washed, chopped
- 1 Bramley cooking apple peeled, cubed
step 3
- 3 cloves garlic chopped
- 2 " piece root ginger chopped
- 2 large tomatoes washed, chopped
- 2 TBSP curry powder
- 1/2 tsp sweet smoked paprika
step 4
- 2 cups coconut milk from a carton not a can
step 5
- 400 g sweet potatoes peeled, chopped small
- 200 g broccoli in small florets
- 300 g Quorn
- 1 tsp garam masala
step 6
- 1 lime quartered for serving
- 1 large handful fresh coriander stems removed, chopped
Instructions
step 1
- place the fenugreek and mustard seeds into a frying pan and toast over medium heat until fragrant - approx. 2 mins - do not allow to burn. Remove from the heat and set to one side.
step 2
- Add the diced onion, bell pepper and apple into a large pan and drizzle with a dash of oil or add a splash of water if you prefer to cook oil-free.
- Secure a lid and cook on a low heat for 10 minutes until they begin to soften.
step 3
- add the chopped garlic, ginger, tomatoes, curry powder and sweet smoked paprika to the pan and stir to combine.
- Now stir through the toasted fenugreek and mustard seeds.
step 4
- Stir through the coconut milk, replace the lid and allow to simmer on medium heat for 5 minutes for the flavours to infuse.
- Use a hand/stick blender to blend the mixture until smooth.
step 5
- Add the cubed sweet potatoes, to the pan and replace the lid. Leave to simmer for 5 minutes.
- After 5 minutes, add the Quorn and leave to cook for a further 10 minutes with the lid secured.
- After 10 minutes (a total of 15 minutes), add the broccoli florets and replace the lid. Leave to simmer for another 3-5 minutes, or until the sweet potato has softened.
- Finally, stir through the garam masala.
step 6
- Season to taste, then serve the curry topped with the fresh coriander and a squeeze of lime juice.
Notes
Serve with a side of quinoa or brown rice.
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