A scrumptiously spicy dish, which is easy to prepare and ideal for vegetarians. The carrots are an excellent source of beta-carotene, which our bodies turn into vitamin A. Betacarotene also acts as an antioxidant, protecting cell membranes.

Serves: 4
Takes: 30 mins
Calories per portion: 249 Kcal
Fat per portion: 3g of which saturated 0.9g

Spray oil, a few bursts
1 onion, peeled and chopped
1tbsp curry powder
1tsp paprika
2tsp tomato purée
2tsp lemon juice
1tbsp apricot jam or redcurrant jelly
300ml (1/2pt) semi-skimmed milk
50g (2oz) raisins or sultanas
400g (14oz) carrots, peeled and sliced
400g (14oz) cauliflower, broken into florets
400g (14oz) potatoes, peeled and cubed

1. Spray a large pan with oil and add the onion. Fry gently for a few mins, without browning. Add the curry powder and paprika and cook for a further 2-3 mins.
2. Add the tomato purée, lemon juice, jam or jelly, milk and raisins or sultanas. Bring to the boil and then simmer, uncovered, for 10 mins.
3. Meanwhile, cook the vegetables in a pan of boiling water for 5-10 mins, until tender, adding shredded green cauliflower leaves, if any, for the last 2 mins.
4. Drain the vegetables and stir them into the curry sauce. Simmer until all vegetables are tender, topping up with extra milk if sauce boils dry. Serve the curry with basmati or brown rice.

Top tip: If you want to serve with raita, simply mix some chopped mint and cucumber with low fat natural yogurt.

This recipe is from the new Hearty and Healthy Dairy Cookbook, £9.25 plus £2 P&P. To order your copy of the Cookbook or the new 2008 Dairy Diary and Gift Pack, please call 01536 762922, speak to your local milkman or visit the website www.dairydiary.co.uk

Where to next?
Vegetarian chilli with rice
Curry recipes - choose from over 50
Expert help on cooking rice

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