Nutrition balance score
Great
Glycemic Index
26
Low
Glycemic Load
5
Low
Nutrition per serving
Calories132.3 kcal (7%)
Total Fat4.6 g (7%)
Carbs19 g (7%)
Sugars8.5 g (9%)
Protein4.7 g (9%)
Sodium608.8 mg (30%)
Fiber6 g (21%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 Tbspvegetable oil
2brown onions
medium, peeled, finely chopped
1 tspsalt
2 tspginger
crushed
garlic
crushed
1red capsicum
medium, ribs removed, deseeded, finely chopped
6tomatoes
medium, ripe, peeled, deseeded, chopped
2 cupstomato passata
½ tspground cinnamon
coriander
2 tspground cumin
mustard powder
¼ tspground cayenne pepper
optional
rice
Cooked, low protein, for serving
Instructions
Preliminary Tomato Preparation
Step 1
Core tomatoes.
Step 2
Drop tomatoes into a saucepan of boiling water, 10secs.
Step 3
Hold tomatoes over a sink and pull off skins, they will come right off!
Step 4
Cut tomatoes open, squeeze out and discard seeds. Coarsely chop remaining pulp.
For the curry
Step 5
Heat oil in a dutch oven or heavy based saucepan. Add onion, and salt. Saute over medium heat for 8-10min., until onion softened.
Step 6
Add ginger, garlic and capsicum, cook further 5min., until capsicum is tender.
Step 7
Add remaining ingredients, mix well, heat to just boiling, stirring frequently. Turn heat down to low, cover, simmer 15-20min.
Step 8
Serve warm over cooked low protein rice.
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