Sweet potato and pepper tikka masala – Eat Healthy For Less
Time: 1 hour
Serves 4
Tikka masala is a big-hitter and this meat-free version is packed with gnarly chunks of roasted sweet potato and peppers, plus comforting butter beans for extra creaminess. Take it to the next level with a ripple of lemon and garlic yogurt and you have yourself a brilliant family meal.
321 calories per serving
Ingredients
- 500g sweet potato cut into chunks
- 320g sliced peppers
- 2 red onions
- ½ a teaspoon frozen chopped garlic
- ½ a bunch of fresh coriander (15g)
- vegetable oil
- 2 heaped tbsp tikka paste
- 400g tin plum tomatoes
- 400g tin butter beans
- 4 tbsp natural or plant-based yogurt
- ½ a lemon
Method
Preheat the oven to gas 4,180°C, fan 160°C. Peel and quarter the onions, then break into petals.
Place the veg in a large dry casserole pan on a high heat and cook for 5 mins so it starts to char.
Pick the coriander leave and put aside, the finely slice the stalks. Stir into the pan with 1 tbsp oil and the garlic, and cook for 5 mins more, or until the veg is nicely charred, stirring regularly.
Stir through the tikka paste for 2 mins, then tip in the tomatoes, plus 1 tin’s worth of water. Add the butter beans (juice and all), then transfer to the oven for 45 mins or until the liquid has reduced and the sauce has thickened.
Meanwhile, finely grate the remaining garlic into the yogurt. Squeeze in the lemon juice, mix well and season to perfection.
Ripple the yogurt through the sauce, then roughly chop the coriander leaves and scatter them over the curry. Delicious served with rice and poppadoms.
