This basic curry is great for an evening meal or for lunchtime. You can use an assortment of vegetables, depending on what you have in the fridge or according to your own preference. Start by frying the onion, stir in the curry powder, then add the flour, liquid and apple - stir until it simmers. Add your prepared vegetables (add hardest vegetables to the sauce first - add cauliflower, tomatoes and beans 20 minutes before serving). The yogurt dip is a nice simple accompaniment and is also nice poured lightly over the white rice.

Serves 2
Preparation & cooking time: 40 minutes

2 cups plain white rice

olive oil (for frying)
1 small onion (chopped finely)
2 tsp curry powder
15g flour
25g desiccated coconut (to infuse in the water and then discard the pulp)
300ml water
half cooking apple (chopped coarsely, with skin)
1 tsp chutney
2 tsp lemon juice
325g mixed vegetables: e.g. celery, carrots, cauliflower, mushrooms, tomato
1 small tin butter beans (or haricot or kidney beans)
a few nuts

Yoghurt & Cucumber dip:
half large pot of natural yoghurt (not set)
half cucumber, grated thinly (with juice)
cayenne pepper to garnish

Estimated Nutritional info:

Per 100g
Calories: 425
Fat: 12g
Sat fat: 4g
Cholesterol: 0
Sugars: 17g
Carbs: 60

GI Value: Medium
