Recipes

Ingredients

• 1 large onion
• 225g Potatoes
• 225g Carrots
• 225g Turnips
• 225g Sweet Potatoes
• 225g Leeks, trimmed and sliced
• 400g tin chopped tomatoes
• 200ml Greek yoghurt
• 3 garlic cloves, crushed
• 1 inch piece of fresh ginger, peeled and grated
• 1 tablespoon olive or vegetable (rapeseed) oil
• 55g ground almonds

Spices

• 2 teaspoons ground cumin
• 2 teaspoons mustard seeds
• 1/2 teaspoon ground cloves
• 1 teaspoon ground turmeric
• 1/2 teaspoon chilli powder
• 6 cardamom pods, crushed
• 1 green chilli, chopped
• 3 teaspoons ground coriander
• Pinch of salt and ground black pepper

Utensils

• Chopping board
• Garlic crusher
• Grater
• Kitchen scales
• Knife
• Large saucepan
• Measuring jug
• Vegetable peeler
• Wooden spoon

Step 1

Peel all the root vegetables and cut into roughly 1 inch cubes

Step 2

In a large saucepan, heat the oil, add the onion and gently fry over a low heat for 5 minutes

Step 3

Add the garlic, chilli and ginger and fry for a further minute, stirring all the time so it doesn't burn

Step 4

Tip in the chilli powder, cumin, cloves, ground coriander, mustard seeds, turmeric and cardamom pods and cook for a further 2 minutes

Step 5

Add the root veg to the pan along with the leeks and stir well, coating with the herbs and spices

Step 6

Measure out 570ml of water and add to the pan along with the tomatoes then season with the salt and pepper

Step 7

Bring to the boil, place the lid on the pan, turn down the heat and simmer gently for 30 minutes until the vegetables are soft

Step 8

If a lot of liquid still remains, remove the lid and continue cooking until it reduces a little

Step 9

Remove from the heat and stir in the yogurt and almonds

Step 10

Serve straight away or portion into containers to allow to cool before placing into the fridge or freezer for another day

Each portion provides on average

Energy 1469kj 351kcal 17.55%

Fat 17.5g 25%

Saturates 4.45g 22%

Carbohydrates 41.2g 41%

Sugars 24.2g 27%

Salt 0.6g 10%

Protein 11.3g Med

Fibre 6.87g High

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin d

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

B12

Folate

Vitamins and Minerals

The range of vegetables, herbs and spices in this recipe provide a variety of important antioxidant rich vitamins such as vitamins A and C and minerals such as zinc and potassium. Yoghurt also provides a source of calcium and B vitamins.

Fibre

The variety of vegetables also provides a good source of fibre which provides food for the bacteria in our guts. A healthy and diverse gut bacterial population has also been shown to help strengthen our immune systems.

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