Tikka Masala
Try this all in one pot, super easy & healthy Tikka Masala recipe, packed with veg and delicious flavours.
Ingredients (Makes 2 portions)
Curry Paste
1 tbsp puréed garlic
1 tbsp puréed ginger
1 tsp ground cumin
1 tsp ground coriander
1 tsp turmeric
1/2 tsp garam masala
1/4 tsp chilli powder
Seeds from 1 cardamom pod
Juice of 1 lemon
50ml water
Main Dish
1 medium onion (chopped - fresh or 150g frozen)
1 tin chopped tomatoes
1/2 tin (200ml) light coconut milk
1 large sweet potato - baked & mashed
1 courgette chopped into cubes
200g chopped mushrooms
100g peas
100g spinach/kale/other leafy green veg
200g high protein option (cooked chicken/fish, tempeh, textured vegetable protein or tofu)
Recipe
1) Place all curry paste ingredients into a pot on the hob or in a slow cooker.
2) Mix all ingredients on a low heat for a few minutes.
3) Add the rest of the ingredients to the pot, mix well and leave on a medium heat until the veg is cooked to your liking.
4) Eat straight away or allow to cool, giving plenty of time for those delicious flavours to really penetrate the whole dish & refrigerate or freeze to be eaten at another time.
5) Don’t forget to re-heat until piping hot.
6) Serve with some additional fresh salad and/or a small amount of whole grains such as red/wild/brown rice, bulgur, quinoa or buckwheat. You could also add a handful of fresh coriander if you are a fan!
Top Tips
If there are any ingredients that you do not like in any of the recipes, then feel free to swap them out for another food choice within the same food category (grains, beans & other legumes, fruit, veg, nuts & seeds).
You can also use frozen fruit or veg when you don’t have the fresh option.
Don’t forget to keep the skins on your veg where possible for essential added fibre and nutrition.
Why not try some other healthy meals? Explore our breakfast, lunch, dinner, snack and other delicious dessert recipes.
Don't forget to tag PRO·FORMANCE into any of your creations when using our healthy recipe ideas. We’d love to see your progress on your journey to better health and may even feature your creations in our posts!
