Cigna Wellbeing: Potato and Vegetable Curry.
Fresh delicious meals that take very little time to make.  Tasty food made easy...
Potato and Vegetable Curry

Cooking time : 50 minutes | 6 portions 

Our nutritionist says:

The colourful mix of vegetables in this dish will not only brighten up your plate, they’ll provide you with a range of vitamins, minerals, antioxidants and fibre. Using whole grain rice is a heart healthy option and will help to keep you feeling full for longer.


  • 100g brown rice
  • 1 spring onion, finely chopped
  • 40g pine nuts or chopped walnuts/almonds
  • 100g sweet corn or other vegetable
  • 40g raisins (optional)
  • 1 red pepper, finely chopped
  • 3 tbsp fresh mint or parsley (or any other fresh herb you like)
  • 2 tablespoons of vegetable oil
  • 675g potatoes, cut into chunks
  • 2 onions, chopped
  • 3 garlic cloves, crushed
  • 1 teaspoon of garam masala
  • ½ teaspoon of ground turmeric
  • ½ teaspoon of ground cumin
  • 1 teaspoon of ground coriander
  • 2 teaspoons of grated fresh or ground root ginger
  • 1 fresh red chilli, chopped
  • 225g cauliflower florets
  • 2 carrots, chopped
  • 4 tomatoes, peeled and quartered
  • 75g frozen peas
  • 300ml vegetable stock (reduced salt)
  • Boiled brown or wild rice to serve


  1. Heat the oil in a large pan, add the potato, onion and garlic, and fry over a low heat for 2-3 minutes.
  2. Mix all of the spices and chilli with the vegetables until they are coated. Fry for a further minute.
  3. Add the stock and the remaining veg and cook for 30-40 minutes, or until the potatoes are tender.
  4. Serve on a bed of rice.

Nutritional information:

  • Calories: 94 per 100g or 304 per serving
  • Saturated fat: 0g per 100g or 1g per serving
  • Sugar: 2g per 100g or 7g per serving
  • Salt: 0.2g per 100g or 0.5g per serving
  • Fibre: 2g per 100g or 7g per serving