Dr Rupy’s creamy coconutty curry is quick and easy to prepare. The perfect midweek meal when you’re cooking on a budget. In November 2023, this recipe was costed at an average of £1.22 per portion when checking prices at four UK supermarkets. This price is based on using chopped tomatoes, if using tinned cherry tomatoes it is £1.29 per portion. The recipe is designed to be made in conjunction with a low-cost store-cupboard.
Dhansak is a traditional Parsi curry of lentils, vegetables and meat. This vegetarian version removes the meat, but is still bursting with flavour.
Turn a few vegetables into a knockout mid-week meal by making your own curry paste for this easy vegetable balti. The paste makes enough for 4 curries for 4 people, store the rest in an airtight jar in the fridge or freeze until needed. Each serving provides 432 kcal, 15g protein, 83g carbohydrate (of which 14g sugars), 3g fat (of which 0.5g saturates), 9g fibre and 0.3g salt.
This mushroom curry by Dr Rupy is so easy to whip up for a midweek dinner, and it contains 3 of your 5-a-day. Go the extra step and make your own chapatis and the whole meal will cost under £1 per portion. Each serving provides 646 kcal, 25g protein, 79g carbohydrate (of which 11g sugars), 22g fat (of which 8.5g saturates), 14g fibre and 1.4g salt.
This vegetarian low-calorie chickpea curry makes a wonderful, easy after-work meal, and is ready in less than 20 minutes. It’s also vegan if you leave out the egg. Each serving provides 441 kcal, 26g protein, 92g carbohydrates (of which 8.5g sugars), 20g fat (of which 3.5g saturates), 15g fibre and 0.6g salt. With a GI of 45 this meal is high protein, low GI.
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