This is simple to make but full of flavour. The large chunky vegetables absorb the delicious spices and rich tomato sauce. Kidney beans add protein, 葉酸, magnesium and the detoxifying trace element molybdenum. And it’s delicious!

材料 提供しています 2, as a hearty main course with brown rice

Vegetable oil

1インチ (2 と1/2cm) 生姜の作品, 切り

a stick of celery sliced

2 large carrots, roughly chopped

タマネギ, スライスした

乾燥したクミン種子の小さじ半分

a teaspoon of dried coriander

one to two teaspoons of dried chillies

ターメリック小さじ

塩とコショウ

3 ニンニクのクローブ, みじん切り

大ポテト, scrubbed and roughy chopped

400グラム (14 オンス) トマトの缶詰

two tablespoons of tomato puree

400グラム (14 オンス) インゲン豆の缶詰

a big bunch of spinach, sliced and stalks removed (these will be added to the curry first)

a couple of handfuls of frozen peas

rice to serve

方法

Put a dash of oil in a large lidded pan and add the ginger, followed by the celery, carrots and onion. Stir to coat

After about ten minutes when the onions begin to soften add the cumin, coriander, chillies and turmeric and some black pepper. Stir and add another dash of oil if necessary. Stir in the garlic. Add the potatoes and stir again to coat

Add just enough water to cover the carrots, 塩で味付け, put the lid on and allow to simmer for about twenty minutes until the carrots have softened

Add the tomatoes and tomato puree, the kidney beans and the spinach stalks. Simmer for another five minutes and then add the peas and spinach for the last two. Serve with brown rice.