Curry in a Hurry!

In only 30 minutes.



An easy, quick yet wholesome curry for those busy weekday nights as it only takes 30 minutes from start to finish.

It's the perfect dish to warm you up on those cold winter nights!⁣ Include it as part of your weekly meal prep, or make in advance and freeze! ⁣⁣




Serves: 3 - 4

Prep time: 5 minutes

Cooking time: 25 minutes


Ingredients:

  • 1 Tbsp (15 ml) extra virgin olive oil ⁣⁣(optional)

  • 1 medium onion, diced ⁣⁣

  • 2 cloves of garlic or 2 tsp (10 ml) garlic, crushed ⁣⁣

  • 1 Tbsp (15 ml) ground cumin⁣⁣

  • 1 Tbsp (15 ml) ground coriander ⁣⁣

  • 1 Tbsp (15 ml) masala/ curry powder ⁣⁣

  • 1 tsp (5 ml) turmeric⁣⁣

  • 1 tsp (5 ml) dried chili flakes ⁣⁣

  • Salt and black pepper ⁣⁣

  • 2 large carrots, grated ⁣⁣(200g)

  • 2 heaped cups of raw COLOURFUL vegetables (bell peppers, eggplant, baby marrows and fresh spinach are great choices) ⁣⁣

  • 1 x tin 400g tin chopped tomatoes or fresh tomatoes, chopped ⁣⁣

  • 2 Tbsp (30 ml) chutney or sweet chilli sauce⁣

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


Method:

  1. In a large pot, on medium heat, cook onions for 3 - 4 mins or until soft, then add in garlic and spices. Cook for 1 - 2 minutes or until fragrant. Add splashes of water to prevent the pot from burning or the spices from sticking to the pot. ⁣⁣

  2. Add in the grated carrots and raw vegetables and stir to combine. Add in the tomatoes, chutney and cooked lentils.

  3. Simmer and heat through for 10 - 15 minutes. Season with salt & black pepper. ⁣⁣ ⁣⁣ Optional for pescetarians: Add 1 x 400g tin of pilchards 🐟 (with tomato sauce) and cook through for an additional 5 minutes. Great for an omega 3 fats and an extra protein boost!

Dietitian's Notes:

  • Boosts your vegetable intake. This recipe is very versatile and works well with almost any vegetable(s). It is ideal for those leftover carrots lying around, whilted spinach or for any frozen vegetables (mixed vegetables, frozen peas or corn).

  • Lentils are not only a great plant - based source of protein (18g per cup) but are also packed with fiber (15g per cup). Fiber keeps you fuller for longer, supports regular bowel movements and promotes growth of good gut bacteria.

  • Serving Suggestions: Serve with a small starch portion such as brown wild rice, bulgur wheat, couscous or whole-wheat pasta (whole grains) or sweet potatoes, gem-squash or butternut (starchy vegetables). Include some sliced avocado (plant fats) and a fresh green side salad. ⁣⁣


#plantbased #vegetarian #vegan #30minutemeals #freezerfriendly

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© Copyright by Tessa Hille Dietetics 2020

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