1, 2, 3 Curry!January 15, 2018
|Serves: 4 servings||Cook time: 25min.|
Difficulties: Ayurvedic food/Ayurvedic health/clean eating/curry/easy curry/eat the rainbow/healthy curry/healthy curry recipes/healthy nutritionist/healthy vegan recipe/plant-based/vegan curry/vegan nutritionist/vegan protein
This is quick, it is easy, it is adaptable, it is nutritious - which is why it is a weekly staple for me. The combo of tomatoes and coconut milk plus the water thins it out so it is not too heavy/fatty per serving. The veggies can be swapped for your favourites, and added in accordingly to how long each takes to cook but not overcook! Lastly, curry powder and other spices are the perfect seasonings to give it flavour, no fancy or expensive pastes or methods required. A bay leaf or two can always be added, but are not crucial. Everyones a chef with this warming bowl of goodness! There is no need to cook a starch, as grains are also suggested - and for a lighter version stick to just legumes/tofu/tempeh and the veggies.
For: 4 servings
- 1 onion, leek or 2 thin shallots diced
- 3 cloves garlics minced
- 1 head of broccoli or cauliflower chopped into florets (dice the stalks for minimal wastage!)
- 1 cup bok choy / pak choy roughly chopped
- 200 g button whole mushrooms quartered
- 1 cup Baby spinach, kale leaves, silverbeet or snow peas Leaves torn, snow peas halved
- 1 can 100% coconut milk (400g)
- 1 can organic diced tomatoes (400g)
- 1/2 cup filtered water
- 1 tbsp. mild curry powder
- 1 tsp. herbamare or sea salt
- cracked black pepper
- 400 g Legumes (drained and rinsed) OR tofu/tempeh (pan-fried 3 mins each side)
- 1 cup dry quinoa, brown rice, buckwheat or desired grain (serving size approx 1/3 cup cooked each person)
- 1/3 cacao nibs, pumpkin seeds, walnuts etc. sliced
- 2 sweet potatoess peeled and chopped
- If using a starch, preheat the oven to 200 C and line a baking tray with a baking sheet.
- Peel and chop either pumpkin or sweet potato into desired sized pieces, and place on the lined tray. Bake for 35-40 mins (pumpkin) or 45-50 mins (sweet potato), or until easily pierced by a fork.
- To begin your curry, lightly grease a large wok or pan with coconut oil, mince your garlic and let it sit for 10 mins whilst you prep other ingredients (heat not on yet).
- Meanwhile, begin to boil your rice or quinoa (bringing to the boil, and then leaving covered to a simmer to absorb all water). Set aside.
- Slice/chop all ingredients, as desired or suggested above.
- Throw in the onion/leek/shallots and begin to sauté until for 3-5 mins, until it begins to soften.
- Add in the broccoli/cauliflower and approx 2 tbsp water. Place lid on the wok and leave to "pan-steam" for 5 minutes.
- Next, stir in spices, mushrooms and bok choy, allowing to cook for a further 3 minutes.
- Add the rest of the water, coconut milk, canned diced tomatoes, Place lid back on and pan-steam for 5-7 mins, stirring occasionally.
- Finally, add in a handful of spinach/kale/silverbeet or snow peas and warm for 3 mins, until leaves are wilted and/or peas are bright green.
- Check seasonings, and adjust salt/pepper or spices to taste. Throw in any chopped herbs and cooked legumes or cubed tempeh/tofu.
- Remove from heat, spoon into bowls with the starch (if using) and 1/3 cup quinoa or brown rice. Sprinkle with herbs or additional chilli. Enjoy warm.