Aloo masala

High fibre

Ingredients

• 4 large carrots (chopped into chunks)
• 500 grams large white potato (chopped into chunks)
• 100 grams spinach (can be frozen)
• 60 grams crushed cashew nuts
• 2 peeled garlic cloves
• 1/2 large peeled brown onion (chopped finely)
• 1 bunch of coriander (washed and roughly chopped)
• 1 lemon cut into eight pieces (deseeded)
• 1 teaspoon ground cumin
• 2 teaspoons garam masala
• 1 tablespoon brown sugar
• 1 cup vegetable stock
• 2 tablespoons raisins
• salt and pepper grind to taste
• toasted pepitas to decorate
• olive oil to cook with

Method

In a large heavy bottomed pan heat the olive oil and add onion and garlic sauté for one minute.

Add the potatoes, carrot, garam masala and cumin and stir for 2-3 minutes until you can smell the spices.

Add some salt and pepper and stir.

Add stock, brown sugar, raisins and simmer for 10 – 12 minutes until potatoes are soft.

Add cashew nuts, spinach and coriander, cook for another two to three minutes.

Remove from the stove and squeeze half of the fresh lemon into the stew and top with pepitas.

Serve with nutty brown rice and the other slices of lemon.

Nutrition

Type	Quantity
Fiber	6g

Low fibre

Ingredients

• 4 large carrots (peeled & chopped into chunks)
• 500 grams large white peeled potato (chopped into chunks)
• 100 grams baby spinach
• 1/4 cup smooth cashew butter
• 1 teaspoon powdered garlic
• 1 bunch of coriander leaves (stalks removed, washed and roughly chopped)
• 1 lemon cut into eight pieces 
• 1 teaspoon ground cumin
• 2 teaspoons garam masala
• 1 tablespoon brown sugar
• 1 cup vegetable stock
• 2 tablespoons raisins (can use 1/2 peeled apple chopped into small pieces for ostomates) - may not be suitable for ostomates
• salt and pepper grind to taste
• olive oil to cook with

Method

In a large heavy bottomed pan heat the olive oil and add onion and garlic sauté for one minute.

Add the potatoes, carrot, garam masala and cumin and stir for 2-3 minutes until you can smell the spices.

Add some salt and pepper and stir.

Add stock, brown sugar, raisins (or apple chunks) and simmer for 10 – 12 minutes until potatoes are soft.

Add cashew nut butter and blend through, baby spinach and coriander, cook for another two to three minutes.

Remove from the stove and squeeze half of the fresh lemon into the stew.

Serve with basmati rice and the other slices of lemon.

Nutrition

Type	Quantity
Fiber	3g