Add the oil to the Cook and Carry system inner cooking pot over medium-high heat and fry the onion for 3 minutes.
Add the garlic, ginger and cayenne, and cook for just 30 seconds, stirring, to release the volatile oils.
Stir in the carrots and apples until they are well coated with spices. Add the rest of the ingredients, stir thoroughly and bring to a full boil. Place the inner cooking pot into the insulated transport container and allow to cook for 4 hours.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	206.81 Kcal (866 kJ)
Calories from fat	14.93 Kcal
		% Daily Value*
Total Fat	1.66g	3%
Sodium	357.16mg	15%
Potassium	777.12mg	17%
Total Carbs	43.28g	14%
Sugars	18.02g	72%
Dietary Fiber	7.62g	30%
Protein	6.99g	14%
Vitamin C	8.5mg	14%
Vitamin A	0.2mg	7%
Iron	2.4mg	14%
Calcium	109.7mg	11%

Amount Per 100 g
Calories	101.76 Kcal (426 kJ)
Calories from fat	7.34 Kcal
		% Daily Value*
Total Fat	0.82g	3%
Sodium	175.74mg	15%
Potassium	382.38mg	17%
Total Carbs	21.3g	14%
Sugars	8.87g	72%
Dietary Fiber	3.75g	30%
Protein	3.44g	14%
Vitamin C	4.2mg	14%
Vitamin A	0.1mg	7%
Iron	1.2mg	14%
Calcium	54mg	11%

* 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.