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Root Veg and Chickpea Microwave Curry Recipe

Root Veg and Chickpea Microwave Curry Recipe

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Ingredients:

Serving

2 parsnips (peeled and chopped )
1 sweet potato (peeled and chopped )
300 g butternut squash (peeled and chopped )
1 medium curry powder
1 dash water
1 dash lemon juice
1 tbsp tomato puree
chopped tomato
410 g tinned chickpeas
natural yoghurt
salt
fresh ground pepper

Directions:

Put a tablespoon (or less if you don't want it too spicy) of curry powder, the substantial splashes of water and lemon juice into a large microwavable dish and mix together.
Add chopped veg and cover in mixture. If you want a drier curry, use the tomato puree and a bit more water. If you want it wetter, use a tin of chopped tomatoes and a teaspoon of puree.
Microwave in 5 minute bursts, stirring and checking that it isn't drying out every 5 minutes . The full time will depend on how big the chunks are and the wattage of your microwave. Continue cooking until the veg are nearly cooked (you can check with a fork).
Add the drained chickpeas and as much yoghurt as you want (more yoghurt and it will be creamier but less spicy and vice versa) I usually make it too spicy and then have to calm it down a bit with the yoghurt.
Warm through in the microwave (which helps finish cooking the veg).
Serve on rice, quinoa or couscous and season to taste with the salt and pepper.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	459.79 Kcal (1925 kJ)
Calories from fat	64.58 Kcal
		% Daily Value*
Total Fat	7.18g	11%
Sodium	87.51mg	4%
Potassium	1256.98mg	27%
Total Carbs	75.29g	25%
Sugars	14.26g	57%
Dietary Fiber	13.82g	55%
Protein	24.02g	48%
Vitamin C	16.8mg	28%
Vitamin A	1.1mg	36%
Iron	6.2mg	34%
Calcium	92.6mg	9%

Amount Per 100 g
Calories	215.03 Kcal (900 kJ)
Calories from fat	30.2 Kcal
		% Daily Value*
Total Fat	3.36g	11%
Sodium	40.93mg	4%
Potassium	587.86mg	27%
Total Carbs	35.21g	25%
Sugars	6.67g	57%
Dietary Fiber	6.47g	55%
Protein	11.24g	48%
Vitamin C	7.9mg	28%
Vitamin A	0.5mg	36%
Iron	2.9mg	34%
Calcium	43.3mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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