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A fragrant, warming one-pot curry of tomato, red onion, ginger, garlic and green chilli with garam masala, cumin and turmeric, made with your choice of chicken, prawns or tofu. Chickpeas and spinach cook in the same pan. Every option is high in protein, and the chickpeas, tomatoes and spinach add plenty of fibre.
Protein (choose 1)
Curry
1.
Heat the oil in the pan over a medium heat. Cook the onion until soft (5 minutes).
2.
Stir in the garlic, ginger and chilli for 1 minute, then the garam masala, cumin and turmeric for 1 minute.
3.
If using chicken, add it now and stir to coat in the spices (3 minutes).
4.
Add the tomatoes, chickpeas and 120ml water. Bring to a simmer, then cover and cook, stirring occasionally:
5.
Chicken: until cooked through with no pink meat (15 minutes).
6.
Tofu: add the tofu with the tomatoes and simmer for 10 minutes.
7.
Prawns: simmer the sauce for 10 minutes, then add the prawns and cook until pink all the way through (3 minutes).
8.
Stir in the spinach until wilted, and season with the salt and pepper.
9.
10.
11.
12.
Storage information
Leave to cool, then cover and refrigerate for up to 3 days (1 day for prawns). Reheat until piping hot all the way through. Freeze for up to 3 months (not prawns); defrost overnight in the fridge and reheat until piping hot.
Tip
Bigger appetites: Serve with ½ x 250g pouch brown rice (or 50g dried brown rice) per person, or a wholemeal chapati.
Cost-saving tips
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