June 10, 2020
Vegan Curry Bowl
Easy, comforting, and packed full of nutritious flavour!
Ingredients
- 2 cans chickpeas, rinsed and drained
- 1 can of crushed tomatoes
1/2 red onion, diced - 1-inch fresh ginger, minced
- 1 tbsp fresh garlic, minced
- 1 1/2 tbsp curry powder (try to find good quality blends for more impressive flavours)
- 1 tbsp maple syrup or sweetener of choice (optional)
- 1/2 Fresh lemon, juiced
- 2 Yukon gold potatoes, diced
- 3 cups vegetable broth
- 1 Bunch Broccoli
- 1 Avocado
- Forbidden Black Rice
- Salt and pepper to taste
Method
For stovetop:
- Add onions to a medium pot and sauté until softened.
- Add in garlic and ginger, sautéing until fragrant.
- Add in a splash of veggie broth and the curry spice. Stir and allow spices to become fragrant 1-2 minutes.
- Add in chickpeas, potatoes, and tomatoes. Stir to combine then add in remaining ingredients except for the lemon.
- Bring mixture to a boil then reduce to a simmer.
- Allow to cook for about 25 minutes or until the curry has reduced and thickened.
- Serve with avocado, forbidden rice, broccoli and squeeze the lemon juice over the top
Notes
For the instant pot just add all these ingredients, (minus the avocado, rice and broccoli) seal and hit manual pressure for 15 minutes for a nice creamy and thick curry. Add avocado, rice and broccoli to serve.
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Ingredients 700 g grass-fed beef strips (sirloin, flank, or rump steak) 4 large portobello mushrooms (approx. 400 g total) 8 medium carrots, peeled and halved lengthwise (about 600 g) 2 bunches broccolini (approx. 400 g) 6½ tbsp olive oil total (≈ 97 mL) (2 tbsp for beef + 2 tbsp for mushrooms + 1½ tbsp for carrots + 1 tbsp for broccolini) 1 tbsp butter (14 g) 2 cloves garlic, minced (6 g) 1 tbsp fresh rosemary or thyme, chopped (optional) 2 tsp salt total (≈ 12 g) (½ tsp for beef + ½ tsp for mushrooms + ½ tsp for carrots + ½ tsp for broccolini) 1¼ tsp black pepper total (≈ 5 g) 1 tbsp balsamic vinegar (optional, 15 mL) 1 tsp honey or maple syrup (optional, 7 g) Instructions 1. Roast the carrots and mushrooms Preheat the oven to 200°C (400°F) . Line a baking tray with parchment paper. Toss carrots with olive oil, salt, pepper, and honey/maple syrup if using. Spread on half of the tray. Place the portobello mushrooms on the other half, drizzle with olive oil and balsamic (if using), and season with salt and pepper. Roast for 25–30 minutes , turning once halfway through. Mushrooms should be tender and juicy; carrots caramelized and golden. 2. Grill the beef While vegetables roast, heat a grill pan or barbecue over high heat . Toss beef strips with olive oil, garlic, herbs, salt, and pepper. Grill for 2–3 minutes per side , or until cooked to your liking (medium-rare to medium recommended). Rest for a few minutes before serving to keep tender and juicy. 3. Steam and fry the broccolini Bring a small pot of water to a boil, and lightly steam broccolini for 2–3 minutes until bright green. Drain well. Heat butter and olive oil in a frying pan over medium-high heat . Add the broccolini and sauté for 2–3 minutes , seasoning with salt and pepper until slightly crisp on the edges. 4. Serve Plate each portion with a serving of grilled beef strips, a whole roasted mushroom, a few roasted carrots, and a generous side of buttery broccolini. Drizzle any beef or mushroom juices over the top for extra flavor. Optional Garnish Sprinkle with fresh parsley or thyme before serving. Add a squeeze of lemon over the broccolini for brightness. Nutrition and Cooking Times Serves: 4 | Prep time: 15 minutes | Cook time: 30–35 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 39g | Fat: 28g | Carbohydrates: 15g
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