Packed with vegetables, this makes a very nice vegetarian dish. This dairy-free curry, uses items from ‘The Tesco Free From range’ which has foods free of Gluten and Wheat, Milk, Egg and Dairy. I’m sure other supermarkets/shops offer similar products.

Serves Four
1 medium aubergine (eggplant)
1 tbsp coconut oil
1 medium red onion, finely chopped
2 garlic cloves, crushed
1/2 tsp fresh root ginger, grated
1 tbsp Thai Massaman curry paste
350g (12oz) chopped sweet potato and butternut squash
1 small cauliflower, cut into small florets
400g (13oz) can chickpeas, drained and rinsed
500ml (17fl oz) (Free From) coconut milk
6 cherry tomatoes, halved
large handful baby spinach leaves
150g (5oz) (Free From) natural yogurt
handful flaked toasted almonds
2 tbsp fresh coriander, finely chopped
To Serve – Optional

(Free From) naan breads, rice or cauliflower rice, 
side salad, 
1. Preheat the oven to gas 5, 190°C, fan 170°C. Put the aubergine/eggplant directly onto the oven shelf and roast for 20 minutes. Remove and allow to cool slightly.
2. Meanwhile heat the oil in a medium saucepan and sauté the onion for 3-4 minutes, until starting to soften. Add the garlic and ginger and fry for a further minute. Stir in the curry paste and cook for 1-2 minutes over a gentle heat, stirring continuously.
3. Add the sweet potato and butternut squash, cauliflower florets, chickpeas, coconut milk and pinch of sea salt. Bring to the boil then simmer for about 20 minutes, until the sweet potato and cauliflower are just soft.
4. Peel the aubergine/eggplant and remove the stalk. Roughly dice the flesh and add to the curry with the tomatoes and spinach leaves. Simmer for another 5 minutes, until all the ingredients are tender.
5. Divide between bowls and top with a spoonful of (Free From) natural yogurt, flaked almonds and fresh coriander leaves.
6. Serve with rice, cauliflower rice or (Free From) naan breads, side salad.


If you don’t have aubergine/eggplant try using courgettes/zucchini.

Nutrition Per Serving

Fat 9g Protein 8.6g Carbs 23.3g Fibre 6.7g

Some other posts that may be of interest

Non-Dairy Substitutes for Milk – see here

Chocolate Pudding, Dairy Free and Low Carb – see here
Individual Fish Pies, Low Carb, Dairy Free and Tasty – see here
Baked Aubergine / Eggplant Bruschetta,  Lower Carb and Vegetarian – see here

Did you know that aubergines/eggplants are full of vitamins, minerals and dietary fibre! An excellent source of dietary fibre they are also a good source of Vitamins B1 and B6 and potassium. In addition it is high in the minerals copper, magnesium and manganese. A 100g serving of raw aubergine/eggplant provides: 25kcal 1g protein 0.2g fat 6g carbohydrate 3.4g fibre. Aubergines are high in fibre and low in fat and therefore recommended for those managing type 2 diabetes or managing weight concerns.
There is more to read about the health benefits of aubergines/eggplants here

Dear reader, you will find a variety of articles and recipe ideas within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

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