Many people think that a healthy diet is dull and boring, but this is often far from the truth.
When you’re aiming to ensure you’re getting all your essential nutrients and hitting your five-a-day target, there’s a multitude of tasty and straightforward recipes available to enhance your meals.
One recipe featuring an impressive five portions of vegetables is Jamie Oliver’s sweet potato and chickpea curry – it’s a dish bursting with flavour that is bound to be a hit with the family.
The recipe combines fresh veggies with nourishing pulses, alongside some frozen and cupboard essentials, allowing you to whip up a delicious and hearty curry in just 35 minutes.
Even more conveniently, the entire meal can be prepared using a microwave which is typically a faster and more energy-efficient method for cooking.
Posting on his website, Jamie said: “Packed with flavour and lots of lovely veg, this delicious curry couldn’t be easier to rustle up. What’s more, each portion contains all five of your 5-a-day, so I’m really proud of this one. Curry night will never be the same again!”
The recipe is designed to feed two people, coming in at 441 calories per serving. Here’s how you can whip it up at home.
Jamie Oliver’s sweet potato and chickpea curry
Ingredients
- 160 g frozen leaf spinach
- ½ a mug of basmati rice (150g)
- One onion
- 4cm piece of ginger
- Two cloves of garlic
- Two tablespoons tomato purée
- One heaped tablespoon curry powder
- Vegetable oil
- One green chilli
- One small sweet potato (200g)
- One x 400g tin of chickpeas
- Two tablespoons natural yoghurt
Method
Take the spinach out of the freezer defrost on a plate. Place the rice in a microwave-proof dish or bowl with 1 mug of water (300ml) and a pinch of sea salt and cover the bowl with a lid. Microwave on a medium heat (400-500W) for 8 to 10 minutes then remove and leave to steam with the lid on.
Peel the onion, ginger and garlic, then place a box grater in a microwave-proof dish. Grate the onion and ginger on the coarse side, followed by the garlic on the fine side.
Add the tomato purée to the dish, along with the curry powder, a pinch of sea salt and 1 tablespoon of vegetable oil, and mix. Prick the green chilli and sweet potato with a sharp knife, then add both to the dish and cover with a plate or lid. Set the microwave to high (800W) and cook for 10 minutes.
Take the dish out of the microwave and uncover. Using tongs, remove the sweet potato, put on your board and slice into 3cm chunks, then add back into the bowl. Add the tin of chickpeas as well as the frozen spinach, stir together, then cover and cook in the microwave on a high heat (800W) for another 10 minutes.
Carefully lift the dish out of the microwave, uncover and stir everything together, breaking up the spinach with your spoon. Taste it and season with salt and black pepper before stirring in the yoghurt.
Slice up the chilli and add it back into the curry for some extra heat, and serve with rice.