We received this nutritious recipe from Fiona, one of our Appetite for Change 2020 Challengers. The curry is loaded with delicious veg and it costs only £1.03 per portion all together with the paratha and rice! Thank you, Fiona, for sharing your recipe with us! 

Veg Curry

Ingredients (4 portions, 80p per portion):
Cut up Potatoes (we leave skins on) Cauliflower (cut up stalks and florets)
Green beans (topped and tailed) Spinach (optional)
1 tin Chickpeas(optional) 2 medium onions (sliced into thin half moons)
1 tin of coconut milk 2 dessert spoons of curry paste (we use rogan josh)

• Boil salted water in a large pot and add the cut potatoes (as many as you want) and cook for 20 mins, after 15 mins add the cauliflower (again as much as you like), finally for the last 3 minutes add the green beans.
• In a separate frying pan, fry the onion slices in a little oil until golden. Add 2 dessert spoons of the curry paste (of your choice) to the onions and fry it off for a couple of minutes until the oil starts to run. (if you don’s have curry paste you can use curry powder you will still need to fry this off for a few minutes).
• Now add the whole tin of coconut milk to the curry onion mix, then half fill the tin with water and add this as well. Combine the curry mix and the liquid. Now add the veg and heat until the sauce has thickened and the veg is piping hot. If you are adding chickpeas add these with the veg. If you want to add spinach add this just at the end so that it wilts in the heat of the sauce.
• Serve hot with rice or flat bread (we use paratha (1 each) – see recipe below)


Paratha

Ingredients (8 pieces - 4 portions, 11p per portion):
600g Strong Bread Flour (plus extra for dusting) 2 tablespoons olive oil (plus a bit extra)
400ml milk Salt

• Sift flour into a large mixing bowl with a good pinch of salt. Gradually add oil and milk, mixing with a fork until combined. Then tip onto floured surface and knead for a few minutes. Put dough back into the mixing bowl, cover with a tea towel and leave to rest for about 20 minutes.
• Clean the counter and rub it with oil.
• Divide the dough into 8 and roll each bit into an A4 size sheet. Stretch the sheets as much as you dare. Then roll each sheet up like a cigar. Now roll the cigar up like a snail shell. At this point you can freeze the dough (wrap in cling film and put into freezer bags) then defrost and use when you want.
• Flatten the snails into ½ cm thickness and cook in a hot dry frying pan for about 3 minutes on each side or until golden and crisp. Sprinkle the cooked paratha with salt.
• Transfer to a board and smash the paratha in your hand to expose the layers.
• Serve with curry and enjoy.


Rice

Ingredients (12p per portion):

90g dry rice per portion 
Water 
Salt

  • Cook rice as per instructions on the packaging