In our Cook and Eat sessions we are often told by participants that some of the barriers to eating healthily include lack of time, cost and confidence in cooking complicated meals.
In this recipe we have come up with a quick, simple, healthy and tasty curry – which is also versatile and cost effective (about £1. 70p for two people – egg curry). This curry sauce can be made in less than 30 minutes. To save even more time larger quantities of the curry sauce can be cooked in advance and refrigerated or frozen and used with different fillings.
The curry can be served with a variety of starchy carbohydrates such as rice, potatoes, sweet potatoes, quinoa or pearl barley. It could also be served with wholemeal breads such as pittas, chapattis, or tortillas.
Curry sauce – Serves 2
1 medium sized onion diced
1 x can tomatoes
1 tsp curry powder/ garam masala or spices of your choice
1 – 2 tbsp garlic infused olive oil
Salt to taste
2 – 4 peeled boiled eggs (instead of boiled eggs alternatives can be used such as canned chickpeas, fish, mince meat, vegetables or lentils).
- Sauté onions in a pan until golden, add spices and then the tomatoes.
- Stir all ingredients for about 5 minutes and then allow to simmer for a further 5 minutes, add water if necessary.
- Finally add the boiled eggs and simmer for a further 3 to 5 minutes. Add salt to taste.
Gopika Papiah (nutritionist)
Farhanda Shah (dietitian)