Creamy Curry with Peanut Butter

When peanut butter becomes the hero of a savoury dish! Yes ... a savoury dish!

Fuss - free.

Perfect for a week day.

Loaded with plant goodness.

Warm, comforting and peanut - buttery.

... hmmmmmmm need I say more ...?


This recipe allows for you to just add everything to one pot and let it simmer away. It’s no fuss and easy to follow; perfect for a meat - free weekday meal. Not to mention its a fantastic way to bump up your plant food intake as it has around 6 different kinds all in one delicious dish.


The combination of fresh ginger, coconut milk and peanut butter gives this golden dish that fragrant satay - like flavour that pairs perfectly well with some heat from the curry paste. I would highly recommended to keep some for leftovers as the flavour develops over time!


Recipe adapted from Ambitious Kitchen

Serves: 4 serves

Prep Time: 10 minutes

Cooking Time: 30 minutes (or longer)


Ingredients:

  • 2 cloves of garlic, minced

  • 1 heaped Tbsp (20 ml) ginger, freshly grated

  • 1 medium onion, diced

  • 2 medium carrots, thinly sliced

  • 1 red bell pepper, chopped

  • 1 whole cauliflower, broken into bite size florets (roughly 3 - 4 cups)

  • 1 x 400ml tin coconut milk (low fat / lite if possible)

  • 1/2 cup (125 ml) vegetable broth

  • 1 Tbsp (15 ml) curry paste (add more if you like)

  • 3 Tbsp (45 ml) peanut butter

  • 1 Tbsp (15 ml) soy sauce, optional

  • 1 tsp (5 ml) ground turmeric

  • 1 x 400g tin chickpeas, rinsed and drained (or 1.5 cups cooked chickpeas)*

  • Optional: 1 cup (150 g) frozen peas

  • Salt and black pepper

  • For garnish: Finely chopped fresh coriander and chopped peanuts


*You can substitute the chickpeas with 2 cups cooked edamame beans


Method:

  1. Place a large deep pan or over medium high heat. Add the garlic and ginger and cook for 1 minute, then add in the onion and cook for another 1 minute. Add splashes of water to prevent the pot from burning.

  2. Add in the sliced carrot, red bell pepper and cauliflower florets. Sauté for 5 - 6 minutes until cauliflower begins to turn a slight golden brown and onions soften further.

  3. Next, add in coconut milk, vegetable stock, curry paste, peanut butter, soy sauce, turmeric and stir well to combine. Season with salt and black pepper. Simmer on medium heat and stir occasionally for 5 minutes.

  4. Then add in rinsed chickpeas, and simmer over low heat for 15 minutes. Taste, and adjust seasonings as necessary. 

  5. Optional: Before serving, stir in frozen peas and simmer for an additional minute or two, then pour into bowls or divide into meal prep containers. 

  6. Garnish with fresh coriander and chopped peanuts. Serve with brown rice or quinoa for a complete protein packed veggie meal. Enjoy!


Tip: Curry ALWAYS taste better when the flavours have had time to sit and blend. So make and enjoy right away, but leftovers are especially delicious... so consider making a double batch! 

Dietitian's Notes:

  • A Balanced Meal: By adding a plant - based protein such as chickpeas or edamame beans, it boosts the fiber and protein of this vegetarian curry. Serve it with a side of wholegrain (brown rice, quinoa etc) to make it a complete, balanced meal. Yes!


  • Peanut Butter: Not only is this a plant protein source (5g per tablespoon), it is also provides us with heart - healthy unsaturated fats and fiber. ⁣⁣Peanut butter is a good source of Vitamin E, Vitamin B3, Magnesium, Copper and an excellent source of Manganese! ⁣⁣🥜


  • Turmeric: Also know as the golden spice. Turmeric has potent anti - inflammatory and strong medicinal properties, mainly contributed from one of its main components, Curcumin.


  • Tumeric Tip: Include black pepper when using turmeric as it enhances the absorption of the Curcumin. Try adding a teaspoon into curries, soups, hummus dips, vegetable bakes or even warm drinks. A word of warning: This yellow spice stains your clothes, hands and any countertops so be careful when using.


#vegetarian #plantbased #vegan #curry #thai #coconut #creamy #chickpeas #peanutbutter #satay #fragrant #easy #delicious #recipe #dietitianrecipes


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© Copyright by Tessa Hille Dietetics 2020

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