Vegetable balti

Vegetarian
Gluten Free
Health score
39%
Vegetable balti
100 min.
4
292kcal

Suggestions


Are you looking to add a burst of flavor and a touch of warmth to your dinner table? Our delightful Vegetable Balti is here to satisfy your cravings! This vegetarian and gluten-free dish features a medley of vibrant vegetables simmered in aromatic curry spices, creating a harmonious blend of taste and nutrition that's perfect for any home cook.

Imagine the rich aroma of sautéed onions, garlic, and the subtle sweetness of apples mingling together in your kitchen. The magic continues as seasonal vegetables like butternut squash, carrots, turnips, and cauliflower soak up the zesty balti curry paste and luscious chopped tomatoes. Each bite is not only a feast for the palate but also a comforting embrace for your senses, making this dish a standout choice for both family meals and gatherings with friends.

With a total preparation time of just 100 minutes, you can whip up this satisfying dish without breaking a sweat. Serve it with a refreshing yogurt raita and some warm mini naan breads for an exquisite finishing touch that elevates the entire experience. Whether you are a seasoned chef or a kitchen novice, this Vegetable Balti is bound to impress and delight everyone at your table!

Ingredients

  • tbsp vegetable oil 
  • large onion sliced
  • large garlic clove crushed
  •  eating apple cored peeled chopped
  • tbsp balti curry paste (we used Patak's)
  • medium butternut squash peeled cut into chunks
  • large carrots sliced
  • 200 turnip cut into chunks
  • medium cauliflower 
  • 400 tomatoes chopped canned
  • 425 ml vegetable stock hot
  • tbsp coriander chopped
  • 150 pot natural yogurt low-fat

Equipment

  • bowl
  • frying pan
  • ladle

Directions

  1. Heat the oil in a large pan, then add the onion, garlic and apple and cook gently, stirring occasionally, until the onion softens, about 5-8 minutes. Stir in the curry paste.
  2. Tip the fresh vegetables into the pan and add the tomatoes and stock. Stir in 3 tbsp of the coriander. Bring to the boil, turn the heat to low, put the lid on and cook for half an hour.
  3. Remove the lid and cook for another 20 minutes until the vegetables are soft and the liquid has reduced a little. There should be some liquid remaining, but not too much. Season with salt and pepper.
  4. Mix 1 tbsp of coriander into the yogurt to make a raita. Ladle the curry into bowls, drizzle over some raita and sprinkle with extra coriander.
  5. Serve with the remaining raita and warm mini naan breads.

Nutrition Facts

Calories292kcal
Protein11.25%
Fat18.23%
Carbs70.52%

Properties

Glycemic Index
93.71
Glycemic Load
9.69
Inflammation Score
-10
Nutrition Score
32.457825888758%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Apigenin
0.05mg
Luteolin
0.23mg
Isorhamnetin
1.88mg
Kaempferol
0.91mg
Myricetin
0.04mg
Quercetin
10.51mg

Nutrients percent of daily need

Calories:292.09kcal
14.6%
Fat:6.57g
10.1%
Saturated Fat:1.97g
12.29%
Carbohydrates:57.16g
19.05%
Net Carbohydrates:44.56g
16.2%
Sugar:24.65g
27.39%
Cholesterol:4.88mg
1.63%
Sodium:682.83mg
29.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.12g
18.23%
Vitamin A:28246.58IU
564.93%
Vitamin C:136.83mg
165.85%
Fiber:12.61g
50.42%
Potassium:1760.16mg
50.29%
Manganese:0.98mg
49.15%
Vitamin B6:0.88mg
44.17%
Folate:171.29µg
42.82%
Vitamin K:43.18µg
41.12%
Magnesium:125.95mg
31.49%
Vitamin E:4.72mg
31.45%
Vitamin B1:0.42mg
27.72%
Calcium:256.61mg
25.66%
Vitamin B3:4.88mg
24.39%
Vitamin B5:2.41mg
24.12%
Phosphorus:236.07mg
23.61%
Copper:0.47mg
23.31%
Iron:3.94mg
21.88%
Vitamin B2:0.29mg
16.96%
Zinc:1.47mg
9.83%
Selenium:3.91µg
5.58%
Vitamin B12:0.14µg
2.31%