Ingredients

• 250g sweet potato
• Low-cal cooking spray
• 1 medium onion, finely diced
• 2 garlic cloves, crushed
• 1 tsp korma curry powder
• 1 reduced-salt vegetable stock cube
• 400g tin chopped tomatoes
• 400g tin chickpeas, drained
• 100g basmati rice, dried
• 30ml half-fat crème fraîche
• Fresh coriander to garnish

Method

1. Place a large frying pan over a medium heat.
2. Chop the sweet potato into large chunks and dry fry for 10 minutes until starting to soften.
3. Set aside to cool and then chop into 2cm square sized pieces.
4. Spray the frying pan with cooking spray and add the onion and garlic. Cook for 4-5 minutes until the onion is starting to soften.
5. Add the curry powder and cook for a further minute. Meanwhile, dissolve the stock cube in 450ml of boiling water.
6. Add the chopped tomatoes, chickpeas, sweet potato and half the stock to the pan. Stir well, bring to the boil and simmer for 10 minutes or until it starts to reduce.
7. When the liquid has reduced, add the remaining stock. Simmer for a further 10 minutes until the curry is nice and thick.
8. Meanwhile, cook the rice according to the packet instructions.
9. When ready to serve, remove from the heat and stir in the crème fraîche.
10. Serve with the rice and fresh coriander.

Ingredients

• 60ml half-fat crème fraîche
• ½ tsp cumin
• Fresh coriander
• 1 tsp curry powder
• 1 tsp paprika
• 300g potatoes
• 100g cauliflower florets
• 1 small onion
• 1 garlic clove
• 3 mushrooms
• Large handful of spinach

Method

1. Preheat the oven to 200°C/180°C fan.
2. Mix all the spices with the crème fraîche and leave in the fridge overnight.
3. Dice the potato, scatter on a baking tray and spray with cooking spray. Bake in the oven for 20-25 minutes until cooked through.
4. Whilst the potato is cooking, dice the cauliflower, onion, garlic and mushrooms.
5. Place a frying pan over a medium heat and spray with cooking spray. Add the chopped vegetables and cook for 15-20 minutes until softened.
6. Once the potato is cooked, add it to the other vegetables along with the spinach.
7. Get the crème fraîche sauce out of the fridge and stir into the vegetables. Keep on the heat for 3-4 minutes until everything is piping hot.

Ingredients

• Low-cal cooking spray
• 1 onion, diced
• 2 garlic cloves, crushed
• 1 red chilli, finely chopped
• 2 tbsp tikka masala curry paste
• 400g tin chopped tomatoes
• 120g paneer, cubed
• 100g frozen peas, thawed
• Small handful fresh coriander, chopped
• 2 chapatis

Method

1. Place a frying pan over a medium heat and spray with cooking spray. Once hot, add the onion and cook for 2 minutes until starting to soften.
2. Add the garlic and chilli to the onions and cook for a further 2 minutes.
3. Add the curry paste and heat through for a further minute, then add the chopped tomatoes and 50ml of water and stir through. Cover and reduce the heat, then leave to simmer.
4. Meanwhile, place another frying pan over a medium heat and spray with cooking spray. Cook the paneer for 4-5 minutes, turning regularly, until golden.
5. Add the paneer to the sauce, along with the peas and heat through for a further 5 minutes.
6. Garnish with coriander and serve with a chapati.

Ingredients

• Low-cal cooking spray
• 1 medium onion, diced
• 2 garlic cloves, crushed
• 1 inch piece of fresh ginger, finely chopped
• 400g tin chopped tomatoes
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp ground turmeric
• 1 tsp paprika
• ½ tsp salt
• 400ml tin lighter coconut milk
• 300g dried red split lentils
• 600ml water
• 8 Sharwoods poppadoms
• 4 slices of fresh lime

Method

1. Place a frying pan over a medium heat and coat with cooking spray.
2. Once hot, add the onion and cook for 2-3 minutes until starting to soften. Add the garlic and ginger and cook for a further 2 minutes.
3. Add the chopped tomatoes, spices, salt, coconut milk, water and lentils, and combine well. Bring to the boil, then reduce the heat to low and simmer for 25-30 minutes until the lentils are tender.
4. Serve the dahl garnished with fresh coriander and a slice of lime, with 2 poppadoms per person.

Ingredients

• 1 large cauliflower head, cut into florets
• Low-cal cooking spray
• 1 medium onion, diced
• 2 garlic cloves, crushed
• 1 inch piece of fresh ginger, finely chopped
• 1 tbsp tomato puree
• 400g tin chopped tomatoes
• 400ml tin lighter coconut milk
• 1 tsp ground cumin
• 1 tsp ground garam masala
• 1 tsp ground hot curry powder
• ½ tsp salt
• 400g tin of chickpeas, drained
• 600g cooked rice (wholegrain is best)
• Small handful of fresh coriander, chopped

Method

1. Bring a pan of water to the boil and cook the cauliflower florets for 6-8 minutes.
2. Meanwhile, place a frying pan over a medium heat and coat with cooking spray.
3. Once hot, add the onion and cook for 2-3 minutes until starting to soften. Add the garlic and ginger and cook for a further 2 minutes.
4. Next, add the tomato puree and cook for 1 minute, then add the chopped tomatoes, coconut milk, spices and salt.
5. Drain the cauliflower and add to the sauce, along with the chickpeas. Reduce the heat to low and simmer for 10 minutes.
6. Serve with 150g cooked rice per person, garnished with fresh coriander.

Ingredients

• Low-cal cooking spray
• 1 small onion, peeled and diced
• 2 small clove of garlic, crushed
• 1 inch piece of ginger, grated
• 100g carrot, peeled and cut into chunks
• 2 tbsp mild curry powder
• 1 tsp turmeric
• 2 heaped tsp plain flour
• 300ml reduced-salt vegetable stock
• 120ml lighter coconut milk
• 2 tsp honey
• 1 medium aubergine
• 1 medium free-range egg
• 60g panko breadcrumbs
• Sunflower oil for shallow frying
• 200g cooked rice (wholegrain is best)

Method

1. Heat the oil in a pan over a medium heat, then add the onion, garlic, ginger and carrot. Cook for 3-4 minutes until the onion and carrot have started to soften.
2. Add the curry powder and turmeric and cook for 1 minute, then add the flour and cook for a further minute.
3. Next, pour in the vegetable stock and bring to the boil, stirring well to help the spices and flour dissolve.
4. Reduce to a simmer and cook for 10 minutes until the carrot is cooked through.
5. Add the coconut milk and honey, and simmer for a further 2-3 minutes.
6. Strain the sauce through a sieve, until you have a smooth sauce, then add the carrot chunks back in. Set aside.
7. Slice the aubergine into 1cm thick slices. Whisk the egg in a bowl and add the breadcrumbs to a separate bowl.
8. Pour the sunflower oil into a large frying pan, until it is 1cm deep. Set over a high heat and heat through for 2-3 minutes until hot.
9. With each slice of aubergine, coat in a little egg on both sides, then add to the breadcrumb bowl and coat in breadcrumbs – shake off any excess.
10. Put each slice in the oil, in a single layer and fry for 1-2 minutes on each side until golden and crisp.
11. Put onto a plate with some kitchen roll to dab off any excess oil. Heat through the curry sauce, then serve the aubergine and curry sauce over the rice.