Meat-Free Mondays: Healthy Vegetable Curry

July 30, 2012

You won’t miss the meat in this rich, satisfying vegetable curry that’s also lighter in calories than your usual takeaway (only 105 calories per serve!).


1 tablespoon olive oil

Cooking spray

1 cup chopped brown onion

1 cup chopped red capsicum

1/4 cup chopped spring onions

1 tablespoon chopped fresh thyme

1 1/2 teaspoons curry powder

1 teaspoon salt

3 garlic cloves, minced

2 cups vegetable stock, divided

1 1/3 cups thinly sliced carrot

1 red chili (or to taste)

500g cubed peeled butternut squash

1/2 cauliflower, cut into florets

1 1/2 cups chopped tomato

2 medium zucchini, halved lengthwise and sliced


1. Heat oil in a large pot coated with cooking spray over medium-high heat. Add onion and next six ingredients to pan; sauté 5 minutes or until vegetables are tender. Add 1 cup vegetable stock, scraping pan to loosen browned bits. Add remaining 1 cup broth and carrots; sauté 5 minutes.

2. Pierce red chili with a fork; add to pan. Stir in butternut squash, cauliflower florets, tomato, and zucchini; bring to a boil. Reduce heat, and simmer 10 minutes. Simmer 15 minutes or until vegetables are tender. Serve with brown basmati rice or couscous.

What’s your favourite Asian curry?

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