Monday, 10 March 2014

Courgette and Cherry Tomato Curry ~ 5-2 diet



Seasonal courgettes cooked with tangy cherry tomatoes makes this curry perfect as a side dish to rice or chapattis.

Ingredients:

2 medium tender courgettes
1 small onion
1 clove garlic finely chopped
12 cherry tomatoes
1/2 teaspoon turmeric powder
1/2 teaspoon chilli powder
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon salt
1 tablespoon olive oil
1/2 teaspoon mustard seeds

Method:

1. Wash the courgettes and pat them dry.
2. Remove the top and bottom and cut each courgette in half lengthways.
3. Slice the courgette in thin slices approx 5 mm thick.
4. Wash the cherry tomatoes and cut them into halves.
5. Peel the onion, cut it in half  and slice it thinly into thin slices
6. In a large wok add the oil and wait for it to heat up. Once oil is hot add the mustard seeds and wait for them to splutter. Add the garlic and onions and saute for 1 minute.
7. Add the courgettes and saute the courgettes for 4-5 minutes until courgettes are almost cooked and tender.
8. Add the cherry tomatoes, salt, chilli powder, coriander powder, cumin powder and turmeric and toss the tomatoes and courgettes for another 3-4 minutes until the spices infuse and tomatoes start to wilt but still retain shape.
9. Transfer the curry form the wok into a serving dish.
Serve with boiled rice or chapattis.

NB- Make sure courgettes are tender and thin. Don't be tempted to buy large fat ones as they release too much water and are often bitter in taste.

NB-Rice not included in calorie count.

Calories per serving
Carbs
Fat
Protein
Sodium
Sugar
115
11
8
2
585
6


Submitting to :
Javelin Warrior cookin /with luv

In my VEG BOX ~Tomatoes event by citrusspiceuk



57 comments:

  1. Zucchini is one of my favorite summer squashes and the combination of tomatoes with the squash sounds very appetizing...

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    Replies
    1. The tartness from the tomato really add a nice flavour to the courgette.

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  2. This looks delicious and certainly something I'd loved to try. You've made it all seem so simple in your post and I love that you've also added info about the amount of calories too. I'm not big on cooking but recently I've wanted to further myself and learn it more as a skill and most definitely learn how to cook healthy stuff! This is definitely being added to my 'to cook' list! x

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    1. I really hope this post encourages you to want to cook its a simple recipe to start with.

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  3. Mmm sounds yummy! Might give it a go! X

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    Replies
    1. I really hope you do Chloe it tastes super.

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  4. I am a little bit obsessed with courgettes at the moment. I like the grilled and then sprinkled with feta. This recipe sounds great too.

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  5. Recipe looks and sounds delish! Simple too. THanks for sharing. Best Regards, Wendy http://wendybottrell.com

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  6. I'm no a big fan of courgettes unless they well hidden or spiced up a bit ;-) but your curry is so tempting!

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    Replies
    1. This curry is really delicious and hides flavour of courgettes well , make sure you do use the tender ones though it makes all the difference.

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  7. I don't think I've ever cooked with courgettes before. This dish looks lovely too. Maybe I'll give it a go :D

    Louise x

    Confessions of a Secret Shopper | An Undomestic Goddess

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    Replies
    1. I really hope you try it Louise, you wont be dissapointed.

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  8. I would never have thought of this combination in a curry - dying to try it now though!

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    Replies
    1. Bex please do try it it tasted super.

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  9. Always good to have more ideas for using up courgettes, as come summer we have bazillions of them! Thank you :)
    Janie x

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    Replies
    1. I hope you enjoy making this dish.

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  10. Looks yummy :) love trying new recipes

    Sophie
    Xx
    www.pocockins.co.uk

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  11. This looks a really nice simple and healthy side dish :-)

    Helen X

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  12. I'm not a "hot & spicey" food person, but this looks tempting.
    Love the colors - nice colors always makes it look appetizing.

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    Replies
    1. Rest assured Debra, this curry is not "killer spicy" but you can omit the chilli powder totally to take away the heat totally.

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  13. That looks like a good curry. I was surprised at how popular curries were when I lived in England. That was the first time I ever had curry. I had to drink an enormous amount of water.

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    1. Most of the curries in this blog are fairly mild and I assure you they will not kill your palate.You can also omit the chilli powder totally to make it totally mild if you prefer.

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  14. That sounds and looks delicious! I never know what to do with courgettes....This is a great idea x

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  15. This looks like a tasty vegetarian dish! My hubby doesn't eat much meat, so I will bookmark this!

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    Replies
    1. I hope you enjoy making this recipe.

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  16. This looks simple and delicious. I like the tip about the size of courgette too. This is a must-try recipe.

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  17. Wow this really is low in calories! I love courgettes but sadly the rest of my family aren't huge fans. Spicing them up in this way sound like a delicious alternative :)

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  18. That looks absolutely delicious! And not to mention healthy! Right now we're at fault for buying predone curries which are nice but they don't have the best calories. Definitely going to try this!
    www.shemightbeloved.com

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  19. sounds good Nayna, I didn#t know you were doing the 5:2 diet...

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    1. Fiona I am not doing the 5-2 diet , however I eat this sort of food daily and a friend who is Indian keeps saying that she finds it hard to work out calories on Indian food and can I start suggesting dishes for her 5-2 diet so these 5-2 recipes are for her benefit.

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  20. Not my type of meal (I'm gradually increasing the vegetables I like), but I know my husband would love this. Maybe I'll send him here and if he wants to cook it he can do it on a night when I'm out ;)

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  21. Absolutely lovely! Fresh and zingy with such pretty colours, this is my kinda meal - I love food like this! Karen

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    Replies
    1. Being a veggie I love making my food colourful so thats its more interesting to eat.

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  22. Ooh, lovely. This is almost a bit Mediterranean with the courgette and tomatoes, I must give it a try.
    Sophie from Franglaise Cooking

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  23. This looks so good! Im sure you could have it with cauliflower rice which would be delicious and ultra good for the diet.

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    Replies
    1. It would go with any rice really .

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  24. This looks delicious! never thought of using cherry tomatoes in a curry, will give it a go!

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    Replies
    1. Cherry tomatoes give a nice tang to the curry.

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  25. I love courgettes. I wish I had the space to grow them myself in my back garden.

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  26. This looks delicious! Definitely a recipe that I see myself trying.

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  27. What a wonderful idea to put cherry tomatoes into a curry. I will give this one a try as I cook with courgettes every week and it is lovely to look forward to a new way of preparing them

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  28. I'm not usually a huge fan of courgettes. I tend to find them a little bland and watery but this sounds like just the job to liven them up and tempt me back in to buying and cooking them again.

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  29. I've overlooked these two as main ingredients in a curry. Simple and inspired!!

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  30. This is one of my favourite quick weeknight suppers. I find cherry tomatoes to have so much more flavour than the regular sized tomatoes and use them in my tadkas too.

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  31. That looks really fresh and tasty Nayna.

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  32. Great flavours, can't wait to have a glut of courgettes in the summer.

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  33. Always good to have ideas to use up the glut that any courgette grower will have!

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  34. Flavoursome curries are such great diet food, all the flavour but without the cals. Sound delish.

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  35. Another great recipe thank you!

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  36. looks really simple, ive made something simluar myself not so long ago, but added some chickpeas too.

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  37. I am planning to make this for this evening - freezing out there and need warming comfort food!

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  38. I made this yesterday and it was lovely! Thank you!

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