1 tbsp. coconut oil
1 large brown onion (finely chopped)
1 garlic clove (crushed)
1 tbsp. favourite curry blend
400 g canned tomatoes or
4 ripe medium sized fresh truss tomatoes (chopped)
250ml vegetable stock
500g White flesh fish (skinned and cut into chunks)
1 cup cauliflower florets
1 cup broccoli florets/1 medium zucchini (diced)
1 medium carrot (peeled and diced)
4 tbsp. natural yogurt (1 per bowl served)
Heat oil in a deep fry pan and cook the onion until it’s soft and translucent, but not browned. Approx. 10 minutes. Add the garlic and cook a further minute. Add the curry blend and stir while cooking for 2 minutes.
Next pour in the tomatoes and vegetable stock, stirring until well combined. Bring to a gentle simmer before adding the fish, cauliflower, broccoli/zucchini and carrot. Simmer for 8 – 10 minutes or until the fish flakes away easily and the vegetables are cooked. Serve with cooked brown rice* to help soak up all those beautiful flavours and a large dollop of natural yoghurt on top to stir through when eating.
Substituting gently fried tofu for the fish is another tasty option I have tried and like.
*Brown rice takes about 30 minutes to cook, so you may wish to put this onto cook while you are preparing the curry
Enjoy ☺ Shaz