Meatless Monday: Slow Cooker Sri Lankan Inspired Sweet Potato & Chickpea Curry

Healthy Recipes, Meatless Monday

Serves: 6
Prep: 40 mins (*Dependent upon skill and/or kitchen helpers!)
Cooking: 7-8hrs (*Over a low heat setting)
Tools: Small bowl, colander, chopping board, sharp knife, sieve, frying pan, measuring jug, slow cooker, non-stick pot.

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc and per serving is low in added sugar and salt and has a moderate quantity of fats! 

The cold weather is setting in and decadent Christmas flavours are now packed away for another eleven months… this could only mean four simple things- the need for hearty, wholesome and quick foods that will ‘warm your cockles’ and taste buds!

Well, we have just the cure for that- here’s another tasty, ‘slow cooker curry’; those are actually starting to become our three favourite words! Perhaps that’s because slow cookers are magic devices; not only do they slowly cook our food in abundance, but they also help improve how we feel about even the most basic of meals!

What’s the best meal that you have prepared in yours?! 🙂

For those of you that may have tried some of our previous slow cooker curries or S.C meals, you’ll know just how tasty they are (well, you haven’t told us otherwise!). 😛 Curry prepared in a slow cooker (although not traditional, not even a little!) is by far one of the best methods to develop a huge depth of healthy and aromatic flavours- well, that’s our opinion anyways! 

This time our spicy/slow cooker urge unravelled with a packet of Sri Lankan spices that we still hadn’t gotten around to trying; ergo the birth of our curry! This one is pretty hearty, spicy (well, this is subjective) and of course packed full of tasty and healthful ingredients; its plant-based eating that is designed to help make this more than a ‘one day occasion’! 

The curry: sweet and creamy potatoes (that melt in your mouth), combined with hearty and robust chickpeas and an abundance of delicious flavours. All served over a bed of fluffy rice! We’ve filled you in on our spice mix below and hopefully you can all find something similar or just create your own (as spicy as you dare)! If you are not keen on sweet potato, try adapting it with cauliflower, butternut squash or aubergine; just remember to adapt the other flavours as you see fit. We have used some reduced fat coconut milk, but still be mindful as there is still a moderate quantity of fat per serving; ‘reduced fat’ foods are not free passes to eat more! 

Happy cooking everyone! 😀

 

Ingredients

NB: Use about 2 tins of chickpeas or 260g of a dried/cooked variety. Our Sri Lankan Spice Blend: Coriander Seeds, Whole, Fenugreek Seeds, Whole, Cumin Seeds White, Whole, Fennel Seeds, Whole, Cayenne Chillies, Ground, Cinnamon Bark, Whole, Cardamom Green, Whole Pods, Curry Leaves, Whole Clove Buds ‘Hand-Select’.

Need an easy-print recipe? Print here. 🙂

 

Directions

  • Peel and dice the garlic and shallots. Wash the chilli, remove the stem, deseed (if you prefer meals with less heat!) and then finely chop it. Wash, peel and then dice the ginger. Wash, remove the stem and core and then chop the bell pepper into ½ cm pieces.
  • Wash the lemongrass, trim off the ends, peel away tough/ dried-out outer layer (and discard), bash the woody exterior with a rolling pin to soften and then finely chop it. Tip: Bashing or firmly pressing the lemongrass will help release some of its aromatic oils. Wash the lime, grate the zest (do not juice it just yet like we have shown here, you’ll do this later on!).
  • Wash the sweet potatoes, peel and then chop into approx. 1″ pieces (we kept ours chunky!)

 

  • Heat a non-stick frying pan over a medium-low heat.
  • Spray it with some low-fat cooking oil. Add the garlic, shallot, chilli, ginger, bell pepper and lemongrass. Stir together. Gently fry for 2-3 mins or until softened.
  • Add the sweet potato. Spray a little more cooking oil. Stir together. Gently fry for 3 mins.
  • Add the lime zest, 1g fenugreek leaves and 6-8g Sri Lankan spice blend. Add a few grinds of black pepper. Stir together. Gently fry for 30 seconds or until fragrant. Remove from the heat.

 

In the meantime, prepare your stock according to the packet instructions.

 

  • Transfer the vegetable mixture into a slow cooker.
  • Add the chickpeas and coconut milk. Stir together.
  • Pour in the boiling hot stock. Stir together. Cover with a lid. Set to cook for 7-8 hrs over a low heat setting or over a high setting for 2-3.
  • Slightly defrost the spinach, chop it into smaller ‘chunks’. Add it to the slow cooker 30 mins before the end of cooking. Tip: If you’re using fresh leaves, roughly chop and then stir them through the curry once it has finished cooking. Let it stand (covered) for about 5 mins to allow the leaves to slightly wilt. 

 

Prepare the rice according to the packet instructions (if applicable).

Juice the lime. Stir the juice through the curry just before serving.

Spoon the rice into large serving bowls (If applicable). Ladle over the curry. Garnish with a wedge of lime, a small dollop of sweet & sour lime pickle or some fresh coriander leaves.

 

Enjoy!

 

Refrigerate any leftover curry in an air-tight and resealable container; reheat and consume within 3-4 days. Alternatively, store and freeze in an air-tight and resealable container(s); defrost, reheat and consume within 2 months.

Recipe updated: 19/02/16
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Meatless Monday: Slow Cooker Tofu Tikka Masala [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 6
Prep: ≤60 mins
Cooking Time: 2-3 hrs (*On a high heat setting.)
Type: Main Meal
Tools: Chopping boards, sharp knife, manual juicer, kitchen paper, mixing bowl, frying pan + lid, frying spatula, slotted spoon, food processor, slow cooker

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc and per serving is low in added salt and sugars and contains a moderate quantity of saturated fats!

Hi everyone, happy Monday! We hope that you’ve all had another great weekend! It’s been so collllld and I’ve lost count of how many hot beverages we’ve drank over the last three days! Thank goodness for tea and spicy curries to warm our bodies and soul! 🙂

Here’s another great plant-based curry from the Eat2Health Kitchen: ‘slow cooker tikka masala’! The true origins and ingredients can vary; with ours being 100% non-authentic but it’s absolutely delicious! Yes, a spicy, creamy, flavoursome and tomato-based curry which is also cheap and easy to prepare; arguably it’s one of the more popular Indian dishes in Britain! What’s your favourite type of curry??

Traditionally this curry is made with poultry, which is marinated and tenderised through a curried yoghurt sauce. We opted against using yoghurt; tofu doesn’t need ‘tenderising’, but we were also unsure of what kind of ‘after taste’ the yoghurt would give the tofu, in addition to the fact that we thought it would be a tad bit wasteful!  

We used a basic lemon, oil and paprika marinade on our tofu; it’s a very neutral taste that was lost within the curry. If you are looking for the tofu to have a slightly independent taste to the curry sauce, opt for marinating your tofu overnight in a mild or hot curry powder (and lemon juice mixture) instead. It’s also good to note that because of the nature of the recipe (it’s plant-based!), making a ‘curry paste’ is not necessary, unless you are planning on marinating the tofu with it. However, slow cooking the tofu in the curry helped to infuse it with some of its wonderful flavours. Yum!

We thought our curry looked similar to a ‘supermarket takeaway meal’ (particularly because we made some lovely pilau rice to accompany it!), but the taste was heaven in a bowl!

It’s truly a great comfort food, but without the typical caloric content of authentic recipes… although this curry is still a bit ‘richer’ than the ones we would typically eat! So use our spices or your favourite tikka masala spice blend. Don’t like oat cream? You can only try using a soya or coconut cream instead; we opted for oat for its neutral and unsweetened taste.

We hope that everyone enjoys this meal as much as we did; dancing taste buds and a meal that keeps on giving (it really does keep tasting better than the night before!).

So roll up your sleeves and start cooking! 😀

 

 

Ingredients

+++++++++++++800g        Firm Tofu (= 2*Tetra paks)
+++++++++++++2               Lemons (or 60ml of concentrated lemon juice)
+++++++++++++5               Garlic Cloves (about 20g)
+++++++++++++1                Brown Onion (large; about 200g)
+++++++++++++2               Chillies (1 Red & 1 Green; about 40g)
+++++++++++++100g        Ginger Root
+++++++++++++1                Green Bell Pepper (200g)
+++++++++++++2g             Mild Paprika
+++++++++++++2 tsp         Olive Oil
+++++++++++++                  Tikka Masala spice blend (1g of Ground Turmeric,
+++++++++++++                  3g of each: Ground Cumin, Ground Coriander & Garam Masala)
+++++++++++++½-¾ tsp    Salt
+++++++++++++                  Ground Black Pepper
+++++++++++++2-3            Tins Chopped Plum Tomatoes (400g/each)
+++++++++++++20g           Tomato Purée
+++++++++++++1-3 tsp       Agave or Fruit Sweetener
+++++++++++++50g            DF Margarine
+++++++++++++250ml       Oat Cream (1 carton)
+++++++++++++                   Brown Basmati or Long grain Rice (about 60-70g/person)

Need an easy-print recipe? Print here ! 🙂

 

Directions

Drain and press the tofu between two heavy chopping boards or plates for 20-30 mins to express any excess water.

 

In the meantime, prepare the veggies!

Juice the lemon. Peel and finely dice the garlic and onion. Wash, remove the stem and dice the chillies. Wash, peel and then grate the ginger root.  Wash, remove the stem and core and then finely chop the bell pepper.

 

 

1. Drain the excess water from the tofu. Pat it dry with some kitchen paper.
2. Place it onto a chopping board (if preferred). Chop it as chunky or as small as desired.
3. Transfer it into a dish; add the lemon juice, 2g paprika and 2 tsp olive oil.
4. Toss to coat. Cover and place in the refrigerator to marinade for the moment.

Tip: If preferred, marinade your tofu overnight; (especially) in some mild curry spices instead!

 

 

1. Heat a large, non-stick frying pan over a medium-low heat. Add 1 tbsp of rapeseed oil, or spray it with some low-fat cooking oil instead.
2. Add the garlic and onion. Gently fry for 1-2 mins.
3. Add the chillies, root ginger and bell pepper. Gently fry for a further 2 mins or until softened.
4. Add the tikka masala spice blend. Season it with ½-¾ tsp of salt and a few grinds of black pepper. Stir to coat. Gently fry it for a further 30 seconds or until fragrant. Remove from the heat.

Next, prepare the sauce!

1. Get your food processor ready for action!
2. Place the tomatoes into the food processor.
3. Add the onion mixture, 20g tomato purée and 1-3 tsp agave. Cover with the lid.
4. Blend until smoothish and a bit of texture is left.

Tip: If you do not own a food processor, place the ingredients into a large mixing bowl and purée the ingredients using a hand-held stick blender.

 

 

1. Remove the tofu from the marinating liquid, but do discard the liquid.
2. Heat the same frying pan with 1 tbsp of rapeseed oil over a medium heat.
3. Add the tofu (in batches if necessary).
4. Gently fry the tofu for 6-8 mins or until lightly browned.
5. Add the tomato mixture and 3-5 tbsp of the reserved marination liquid. Stir to combine.
6. Cover with a lid. Simmer for 3-5 mins or until the mixture is hot. Remove from the heat but do not turn off the stove top; reduce the heat to a medium-low.

 

1. Gently transfer the curry mixture into the slow cooker. Cover with a lid.
2. Add 50g DF margarine into same the frying pan as before (don’t worry if there is a little sauce left in it!). Allow it to melt. Remove from the heat.
3. Pour the melted margarine into the curry. Stir to combine. Tip: Make sure all of the tofu is covered in the curry sauce.
4. Cover with the lid. Cook for 2-3 hrs on a high heat setting (ours took 2.5hrs.) Turn off the heat.
5. At the end of cooking, pour 250ml oat cream into the curry. Stir through.

Tip: To help reduce the fat content, you can use less cream and/or some thickened DF milk instead, use less DF margarine or skip this step entirely; the combination of margarine and cream is what makes this curry so creamy!

 

 

Serve warm. Ladle the curry into a large serving bowl. Serve with steamed green beans, fresh tomato (or side veggies of choice!), a dollop of plain soya yoghurt (if desired), homemade pilau rice or some of our tasty Savoury Flatbread, wholemeal pitta bread or your own homemade paratha instead!

Tip: For an extra pop of colour, garnish your curry with some fresh coriander leaves! 😀

We made a delicious pilau rice! If you want the recipe, just contact us for it. 🙂

Both pictures represent one serving of curry.

 

Enjoy! 

 

Refrigerate any leftover curry in an air-tight and resealable container; reheat and consume within 3-4 days. Tip: Do not allow the curry to come to a boil, gently reheat it over a medium-low heat. Alternatively store and freeze in one or several air-tight and resealable containers; defrost, reheat and consume within 1-2 months.

Recipe updated: 19/02/16

Potato & Pea Balti

Healthy Recipes

Serves: 4
Prep & Cooking time: 35-40 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, iron, magnesium, manganese, potassium and (per serving) is low in sugar and saturated fats!

OK, so it was another curry night here at Eat2Health, but (to some of you) this recipe might seem a little like it’s from Cheaty-McCheat’s kitchen… and we can appreciate that this idea is partially true! We sourced and used a reasonably healthy (jarred) curry sauce. Everyone is entitled to have a ‘night off’ from a full-blown cooking marathon from time to time…we just have to be mindful about the products we choose to use, and of course consider ways in which we can easily improve the nutritional balance of our meals…

Which is what we took on board when using this sauce!

Our product instructed the user to cook it with chicken and fresh chillies and then serve it with naan bread. Firstly, this might be the authentic and traditional method, but the chicken is a no-go for us. Secondly, we’ve commented about how we feel about naan bread before…and thirdly, where are the recommendations for vegetables?! Even though this sauce was made from some veggies (but the first ingredient was water by the way!), it’s not going to go far to account for your 5-A-Day quotas. 

We decided to use hearty potatoes, robust peas and some fibrous and nutritious tomatoes, bell peppers and spinach instead! We added extra flavourings, such as the ginger, chilli and turmeric etc. because we knew the tomatoes would dilute the sauce slightly; herbs and spices are always a healthier way to flavour your meals without adding extra salt.

The result was a delicious and healthy meal! Balti’s by nature are tasty, tangy and not overly spicy; admittedly I found ours a bit spicy… I guess the ginger, chilli and mustard seeds added some extra heat! Once I just added some plain/unsweetened soya yoghurt, everything was fine! 🙂 You could also try serving this curry with some of our savoury flat bread (as a tasty addition and/or to diffuse the heat!), but we found this curry super filling as is.

Per serving the sauce provided: 62kcal, 3g Sugar, 4g Fat, 0.3g S/Fat and 0.5g Salt. Like any processed foods, the fat, sugar and salt contents must be considered; there is no point in buying a product with very little sugar and/or fat but it still contains high/unhealthy levels of salt (and vice versa!). Amusingly (to us anyways!) this product we used had less salt (per serving) than our favourite baked beans that we occasionally buy!

One last thing before we cook! As it’s coming to the end of the UK’s ‘National Salt Awareness Week’, we hope that you’ve been taking note of some of the advice brought to your attention not only by us, but by lots of other social media sources! Let’s all work hard at getting the national salt intake average down from 8.1g to the government recommended levels of 6g/day.

 

Let’s all Eat2Health everyone (#lesssalt!)! 

 

Quick facts:

  • The word Balti roughly translates to ‘bucket’. This is because the word refers to the type of cookware used and not to the ingredients. This type of curry is traditionally cooked in a steel or iron (and even copper coated) pan that looks quite similar to a Chinese ‘wok’; the pan is called a karahi (a ‘Balti pan/bowl’).

Traditionally it can be prepared with meat and vegetables and is served with naan bread; it’s considered a medium-hot curry (but we think this rating can be loosely translated- depending on your heat threshold!).

  • Per serving (*based on 4 servings), this recipe provides you with approx. 4 portions of fruit/vegetables towards your 5-A-Day!

 

 

Ingredients:

+++++++++++++++++++++++++1kg           Baking potatoes
+++++++++++++++++++++++++300g       Frozen garden peas
+++++++++++++++++++++++++200g       White onion
+++++++++++++++++++++++++4g             Garlic cloves
+++++++++++++++++++++++++90g          Raw ginger root
+++++++++++++++++++++++++16g           Red Chilli
+++++++++++++++++++++++++100g        Frozen sliced bell peppers
+++++++++++++++++++++++++140g         Frozen spinach
+++++++++++++++++++++++++                 Fry spray (low-fat cooking oil)
+++++++++++++++++++++++++1g             Turmeric
+++++++++++++++++++++++++4g             Brown mustard seeds
+++++++++++++++++++++++++285g        Balti curry sauce (one jar)
+++++++++++++++++++++++++400g       Tinned plum tomatoes

 

 

Directions:

 Wash and chop the potatoes into small bite-sized pieces.

 

 

Place the potatoes into a large saucepan full of cold water or a medium-low heat. Bring to the boil. Reduce to a simmer. Cook for 10-15 minutes or until tender. Drain.

 

 

In the meantime, place the peas into a steamer pot with some water. Bring to the boil. Reduce to a simmer. Steam for 3-4 minutes or until tender. Drain.

 

 

Meanwhile, place the bell peppers and spinach into two separate microwaveable dishes. Place the dishes into the microwave. Heat the vegetables on a defrost setting. Drain.

 

 

In the meantime, peel and dice the onion and garlic. Wash, peel and grate the ginger. Wash, remove the stem, de-seed and dice the chilli.

 

 

Place a large saucepan over a medium-low heat. Spray it with a little low-fat cooking oil.

 

 

Add the onion, garlic, ginger and chilli. Gently fry for 1-2 minutes or until softened.

 

 

Add the bell peppers. Mix to combine.

 

 

Add the turmeric and seeds. Mix to combine. Gentry fry for 30 seconds or until fragrant.

 

 

Pour in the sauce. Add the tomatoes. Stir to combine.

 

 

Add the potatoes, peas and spinach. Gently stir to combine.

 

 

Allow to curry to simmer for approx. 5 minutes (or longer if desired). Remove from the heat.

This step is just really to heat the sauce; if you prefer richer flavours, allow it to simmer for a big longer.

 

 

Cover with a lid. Allow it to rest 5-10 minutes (if you have time). We always find that the flavours taste best when the meal is not boiling hot!

 

 

Serve warm. Ladle into a large serving bowl and garnish with some fresh coriander and mustard seeds(if desired).

We garnished ours with a bit of semi-defrosted coriander- hence why it doesn’t look as vibrant as fresh coriander!

 

 

Enjoy!

 

 

If preferred…

  • Make this a two-pot dish! Cook all of the ingredients in one large saucepan (except the potatoes) and adjust the cooking times accordingly.
  • Use a variation of vegetables and/or legumes, pulses or baked tofu! Curries are very adaptable and taste great with most plant-based foods! Non-vegans can add a combination of lean meat, poultry or fish with a medley of vegetables!
  • Create your own balti paste using fresh ingredients; make it as neutral or as spicy as you like!

 

Sources:
The Curry House

Vegan ‘Korma-Style’ Curry

Healthy Recipes

Serves:6
Prep & Cooking time: 65-70 minutes

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C & K, protein, fibre, calcium, iron, potassium, zinc, no added sugar and is low in saturated fats! 

This is a delicious, creamy and mildly spiced (South Indian-type) curry that is really easy to prepare! It’s great for those that do not enjoy curries with with a spice factor over 1 or 2; very low on the Scoville scale, but were not sure of the exact number! Typically this type of curry is high in fat from the use of: coconut milk, double cream or even crème fraiche; along with the addition of either poultry, beef, lamb or game. It’s not great news if you are trying to live a healthier lifestyle or a WFPB diet!

Our curry recipe only contains (approximately) 4 grams of fat and 117% of your RDA for 
Vitamin C/serving- so dig in everyone! 

 

 

Ingredients:

 

 

Nutritional info (*curry only):

NB: Reduce the salt by using more water and less stock!  Also, use slightly less chickpeas and milk to reduce the fat contain.

 

 

Directions:

Place the spinach, peas and cauliflower into a microwavable dish; defrost in the microwave. Drain off any excess water.

 

 

In the meantime, peel and dice the onion and the garlic. Wash, peel and chop(or grate) the ginger. Wash, remove the stem, de-seed and chop the bell pepper. Wash the chilli (remove the stem and finely chop if desired).

 

 

Wash, peel and chop the potato into small cubes. Wash, peel, trim the ends and chop the carrot into quarters.

 

 

Remove the cardamom seeds from their pods and crush (if applicable).

 

 

Open, drain and rinse the chickpeas.

 

 

Place a large, non-stick saucepan over a medium-low heat. Spray it with low-fat cooking oil.

 

 

Add the onion, garlic and ginger. Gently fry for 1-2 minutes or until softened.

 

 

Add the bell pepper. Fry for a further 2-3 minutes, or until softened.

 

 

Add the chilli, cardamom and cumin seeds (if using) and 1/2 the quantity of the curry powder. Stir together. Gently fry for 30 seconds or until fragrant.

 

 

Add the stock, water and bay leaf. Bring to the boil.

 

 

Add the potatoes and carrots. Stir together. Cover with a lid. Once boiling, reduce to a simmer. Cook for approximately 10-15 minutes or until tender.

 

 

Add the spinach, peas, cauliflower and chickpeas approximately 5 minutes before the end of cooking. Stir through. Cover with a lid. Cook for a further 7-8 minutes, or until tender.

 

 

In the meantime, prepare your slurry. Add the flour into a small dish. Add equal parts water. Stir until dissolved.

 

 

Pour the milk into a measuring jug. Whilst stirring, pour the slurry into the milk until combined.

 

 

When the vegetables have finished cooking, stir and pour the milk into the curry. Continue stirring until slightly thickened; approximately 2-5 minutes.

We removed ours of the heat momentarily as there was too much stream once the lid was removed!

 

 

Add the remaining curry powder. Stir through.

…Opps! Also add the turmeric (and stir through)!

 

 

Once the curry has thickened, remove it from the heat. Add the yoghurt. Stir through.

 

 

Taste and season it with some salt and pepper if necessary.

 

 

Don’t forget to remove the bay leaf before serving (and if preferred…maybe the chilli )!

 

 

Serve with rice, millet, quinoa, flat bread or maybe even home-made sweet potato wedges! Garnish with chopped tomatoes, fresh coriander, chopped nuts or whatever else you desire.

We garnished our curry with some chopped tomato, a few cashews and fresh coriander. 🙂

 

 

Enjoy!

 

 

Refrigerate any leftovers in a resealable container; reheat and consume within 3-5 days. NB: When reheating, make it hot but do not allow it to boil. Alternatively freeze it; defrost and consume within 1-2 months.

 

 

If preferred…

  • Change the medley of vegetables; make it seasonal, keep it fresh or use frozen varieties!
  • Adapt the spices to your own personal preferences.
  • For non-vegans use a low-fat (plain) cow’s yoghurt and/or milk.

Dal [Vegan, Gluten Free, Low-Fat]

Healthy Recipes

Serves: 6
Prep & Cooking Time: 55-65 mins
Type: Main meal
Tools: Sieve, mixing bowl, chopping board, sharp knife, veggie peeler, sieve, large pot, wooden spoon, measuring jug, small dish

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc, no added sugars and per serving is low added salt and fats! 

Although this curry can have a ‘porridgey’ appearance, we assure you it’s a wonderful little recipe packed full of flavour, nutrients and energy to keep you going past 3pm! Our recipe may not be 100% authentic, but it’s still a great way of expanding your palate to all of the wonderful South Asian flavours! A dish that contains red lentils, tomato and spices and tastes better each time you eat it- just go for it!

Happy cooking everyone! 🙂

Quick Foodie Facts:

  • Dal is an Indian word meaning ‘spilt pulse’ (a.k.a. the lentils!). There are so many great dal recipes, all with a slightly different translation (based on the ingredients and cooking methods used). Have a new adventure this year- go and buy an Asian cook book and experiment with all the wonderful recipes; substitute ghee for some rapeseed or low-fat cooking oil!
  • Per serving, this recipe provides you with about 3.5 servings of veggies towards your 5-A-day and provides you with 90% of your RDA for Vitamin C!

 

Ingredients

Need an easy-print recipe? Print here. 🙂

 

 Nutritional Info

 Traffic Light Translation: Fat & S/Fat= green/low values, Salt=orange/medium value. =This meal gets two thumbs up from us! Tip: Lower the salt simply by being mindful of how much ‘added’ salt you use and by reducing the volume of stock and using more water instead!

 

 

Directions

  • Boil 1.5L water in a kettle. Place the lentils into a sieve and rinse under cold running water. Remove and discard any stones or seeds. Transfer them into a large mixing bowl. Cover the lentils with 500ml boiling water. Let them soak for 15 mins. Drain and then rinse. Tip: If in doubt, check your own packet instructions first!
  • In the meantime, wash, peel and dice the ginger. Peel and finely chop the onion and the garlic. Wash the chilli (remove the stem and chop it up if you prefer a hotter curry!).
  • Prepare the stock according to the packet instructions.

 

  • Meanwhile, heat 1 tsp oil in a large, non-stick pot over a medium-low heat. Add the ginger, onion and garlic. Stir together. Gently fry for 1-2 mins or until softened.
  • Add the chilli, 4g mustard seeds, 4g cumin seeds and 1g chilli flakes (more or less as preferred). Stir together. Fry for a further minute or until fragrant.
  • Add the tin tomatoes, 2g ground turmeric, 14g ground coriander and 12g ground cumin. Stir together. Cook for 3-4 mins or until the tomatoes are softened.
  • Add the lentils, 800ml stock and 1.2L water. Stir together. Bring to the boil. Reduce to a simmer. Cook for about 20 mins or until the lentils are tender. Tip: Add less boiling water if you prefer a thicker consistency; always have enough liquid to cover the lentils. NB: Our lentils took approximately 20 mins to cook.
  • Meanwhile, prepare a ‘slurry’. Place 48g corn flour into a small dish with equal parts water. Stir/whisk together until the flour is dissolved.
  • Wash and dry the coriander; from the leaves from its stem (if preferred) and then roughly chop them.

 

 

  • Whilst stirring, add the ‘slurry’. Stir until slightly thickened (about 4-5 mins).
  •  Add the coriander and 2 tbsp lemon juice. Stir through. Season it with some salt and a few grinds of black pepper to taste. Remove from the heat. Allow it to cool slightly before serving.
  • Ladle into a small serving bowl. Serve with: a small portion of basmati rice, a wholemeal pita or some flat bread (check out our previous recipe!). Garnish with fresh herbs or spices (if desired). We garnished ours with: fresh coriander, a dash of sweet paprika and some brown mustard and cumin seeds!

It’s delicious and very satisfying! 😀 NB: This bowl contains one portion.

Enjoy!

 

 

Refrigerate any leftovers in an air-tight and resealable container; reheat and consume within 3-5 days. Alternatively, freeze in individual portions (if preferred); defrost, reheat and consume within 1 month.

Meal prep finished! More fantastic meals await! NB: This shows the full volume of soup produced!

 

 

If preferred…

  • Keep it simple! Alternatively just use a ‘garam masala’ spice blend (to taste) and omit some of the other spices.
  • Use less boiling water and omit the ‘slurry step’ if a ‘naturally thicker’ consistency is preferred.

Butternut Squash & Spinach Curry

Healthy Recipes

Serves: 4
Prep & Cooking time: 65-75minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, E & K, protein, fibre, potassium, magnesium, iron, some calcium, no added sugars and is low in saturated fats!

This curry is simple and delicious! Its very ‘light’ and makes an ideal ‘starter recipe’ to get you cooking more South Asian cuisine! Please do not feel that you have to use tamarind, especially in this form; buying it like this saves you money though. Preparing a paste from the pulp won’t add too much extra prep time either (maybe 5 minutes)! You can still make this curry without it, just season and flavour it to your own personal taste.

 

NB: Oue  garam masala spice mix and fresh coriander are missing. *The coriander is coming straight out of my freezer and I am making my own garam blend!

 

 

Ingredients

+++++++++++++++++++++++++50g      Tamarind pulp
+++++++++++++++++++++++++250ml  Boiling water
+++++++++++++++++++++++++160g     Frozen spinach
+++++++++++++++++++++++++300g    White onion
+++++++++++++++++++++++++40g       Root ginger
+++++++++++++++++++++++++8g         Garlic cloves
+++++++++++++++++++++++++1000g   Butternut Squash
+++++++++++++++++++++++++10g        Fresh coriander
+++++++++++++++++++++++++              1kcal Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++200g    Brown basmati rice (uncooked)
+++++++++++++++++++++++++4g         Garam Masala spice mix
+++++++++++++++++++++++++2g         Black mustard seeds
+++++++++++++++++++++++++400ml  Vegetable stock (low-sodium/DF/GF)
+++++++++++++++++++++++++20g       Flaked almonds

 

 

Nutritional info (inclusive of the curry and the rice):

*Based on 4 servings, this recipe provides:
422kcal, 11g Protein, 5.3g Fat, 0.71g Sat/fat, 0.73g Salt, 5.2mg Iron/ serving

 

 

Directions

Cut a piece of the pulp off of the slab.

 

Place the pulp into a bowl.

 

Add the boiling water. Allow it to soak for approximately 30 minutes, or until softened.

NB: You can soak yours for 15 minutes if desired. I prefer the flavours I get from a 30 minute soak.

 

In the meantime, place the spinach into a microwavable bowl. Defrost in the microwave. Drain. NB: If using fresh spinach, wash it in a colander and then allow it to drain.

 

Meanwhile, peel and finely dice the onions. Wash, peel and grate the ginger. Peel and crush the garlic. Peel, trim the ends, de-seed and chop the squash into bite-sized chunks. Wash, dry and roughly chop the coriander.

NB: I cheated… I used my food processor to dice the onions!

 

NB: This is what our pulp looked like after 30 minutes.

Yes…it doesn’t look very pretty!

 

Get another bowl and a fine sieve….

 

Pour the contents of the bowl with the pulp through the sieve into the second bowl.

 

With a fork, gently press against the tamarind pulp; hard enough to push the pulp through the sieve (collecting a paste in the water), separating it from its thick membranes, husk and seeds.

NB: I can only commit to this for about 1-2 minutes! Some people will push, squeeze and separate all of the pulp from the seeds and only use the reserved paste (and not the water)…that is their prerogative! For me, the juice and the amount of paste I have gathered is enough to enhance the flavours of this curry. 🙂

 

Keep the water with the paste. Discard the contents of the sieve.

 

Meanwhile, heat a large, non-stick saucepan over a medium-low heat. Spray some low-fat cooking oil. Add the onion, ginger and garlic. Gently fry for 1-2 minutes or until softened.

NB: I used ‘3 sprays’.

 

In the meantime, prepare the rice according to the packet instructions.

NB: I  flavoured my rice by adding 6 cardamom pods before cooking; remove before serving.  Just remember to count them before you put them in!

 

Add the garam masala and the mustard seeds.

 

Stir together. Gently fry for 1 minute or until fragrant.

 

Add the reserved paste and its water, squash and the stock. Stir together. Bring to the boil. Cover and reduce to a simmer. Cook for 25 minutes or until the squash is tender.

 

In the meantime, place a small frying pan over a medium-high heat. When its hot, add the nuts. Stir and gently dry-fry them until lightly toasted. Remove and transfer into a small dish.

 

Add the spinach and coriander about 2 minutes before the end of cooking (this will allow the spinach to wilt slightly before serving; if using fresh). Cover with the lid.

 

Remove from the heat. Allow it to rest 5-10 minutes with the lid on (if you have time). I always find the flavours taste best when the meal is not boiling hot!

 

Serve warm. Place the curry into a small dish. Garnish with the nuts and some coriander (if desired) and serve along side the rice. Alternatively, place the rice into a large serving bowl, cover it with the curry and garnish with the nuts.

NB: This picture provides 1 serving (based on this recipe serving 4). * I found some coriander and garlic flavoured pita bread to serve with ours 🙂

 

Enjoy!

 

 

Refrigerate in a resealable container and consume within 3 days.

 

If preferred…

  • Make this curry one day ahead if you are short on time; things always taste better the next day anyways!
  • Use any type of South Asian spice and/or flavouring you desire!
  • Try using fresh spinach instead of frozen and pumpkin instead of butternut squash.
  • Try adding some brown lentils to this dish to increase the iron content!
  • Serve with some plain/unsweetened soya yoghurt and half a GF pita bread if desired. NB: We recommended pita because typical ‘naan bread’ (a.k.a. Indian leavened flat bread) normally contains quite of bit of fat and/or salt!