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Healthy and quick vegetarian curry

Updated: Apr 2

I love curries for the taste, high nutrient content and easy prep method. You can make a delish curry by using canned ingredients and spices that you always have at home. It is a perfect dish for you who are stuck at home and feeling a little low.

What's so healthy then about curry? While you can get creative or picky with what kind of veggies are in your dish or if you are choosing meat version there is one thing that doesn't change - spices! And here come the drums and applause.


GINGER - and its general compounds such as Fe, Mg, Ca, Vitamin C and flavonoids, has long been used as a herbal medicine to treat various symptoms as nausea,indigestion, pain and inflammation.

GARLIC - contains vitamins and antioxidants. It fights cold and flu, lowers blood pressure and cholesterol to name just few benefits. Don't have to mention that it gives the dish deep and amazing flavour!

TURMERIC - contains bioactive compounds with powerful medicinal properties. Never skip black pepper as it makes it absorb. It is highly anti - inflammatory, fights free radicals and common diseases.


I named just three ingredients, but there are more! So are you in? Are you going to include a curry in your weekly meal plan?



Photo byNatural Chef Carolyn NicholasonUnsplash

Note that the picture shows a slighty different curry recipe. The one i am giving you here is inspired by Jamie Olivers recipe with small changes. It is spicy, tangy, and totally vegan!


Here comes the recipe! Serves 4


Ingredient

  • 1 red onion

  • 3 cloves of garlic

  • 200 g tofu

  • 1 fresh red chilli

  • 200 g spring greens

  • 1 tablespoon vegetable oil

  • 1 tablespoon ground coriander

  • 2 teaspoons ground cumin

  • ½ teaspoon cayenne pepper

  • 1 teaspoon turmeric

  • 1 x 400 g tin of chopped tomatoes

  • 2 tablespoons olive oil

  • 1 x 400 g tin of chickpeas ( almost any other canned beans can be a substitute)

  • 2 teaspoons paprika

  • 2 teaspoons garam masala

  • ½ a lemon

  • 2 teaspoons cumin seeds

  • 150 ml oatly cram or coconut milk

Method


  1. Peel and finely slice the onion. Peel the garlic, then finely chop 1 of the cloves and finely slice the rest. Cut the tofu into cubes. Finely slice the chilli, and shred the spring greens.

  2. Heat the vegetable oil in a pan, add the onion and chopped garlic, and cook gently until the onion begins to brown.

  3. Add the ground coriander and cumin, cayenne and turmeric. Cook for 1 minute. Stir in the tomatoes and half a tin of water. Simmer for 10 minutes.

  4. Meanwhile, heat 1 tablespoon of olive oil in a frying pan and cook the tofu until golden brown. Drain on kitchen paper.

  5. Drain, rinse and stir the chickpeas into the tomato sauce, heat through, then add the paprika, garam masala, lemon juice and seasoning to taste, plus oatly cream or cocnut milk. You can add more for consistency. Add the tofu.

  6. Heat 1 tablespoon of olive oil in a pan. Add the cumin seeds and fry gently to release the aroma, then add sliced garlic and chilli.

  7. When the garlic begins to brown, add the spring greens and stir-fry for 2 to 3 minutes, until just cooked. Sprinkle over your curry. Serve with basmati rice.


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