This banting friendly, slow-cooker curry recipe from Jump on the Bant Wagon, by Nick Charlie Key, R265, (Human & Rousseau), is perfect for keeping you warm this winter, plus it’s super easy to make


  • Olive oil for frying
  • 1 onion, chopped
  • 1t crushed garlic
  • 1T mild or medium curry powder
  • 1t ground coriander
  • 1t ground ginger
  • 1t turmeric
  • 4 pods cardamom
  • 1 chilli, deseeded and chopped (optional)
  • 800g chicken, beef, veal or lamb cubes
  • 1 x 400g tin chopped tomatoes
  • 1 red pepper, deseeded and sliced
  • 350g green beans, sliced into 3-cm lengths
  • 2 large sweet potatoes, peeled and cubed
  • Salt and pepper


  1. Heat the oil in a saucepan and fry the onion and garlic until soft.
  2. Add the curry powder, coriander, ginger, turmeric, cardamom and chilli and cook for 5 minutes.
  3. Add your choice of meat to the curry mixture and brown it.
  4. Add the chopped tomatoes and mix through.
  5. Add the red pepper, green beans and sweet potato cubes.
  6. Transfer everything to a pressure cooker and cook for 45–60 minutes. Season to taste.

This recipe serves 4 people