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.
Ingredients 2 tsp lime rind, finely grated 1 tbsp no-added-salt tomato paste 1 tsp smoked paprika 1/2 tsp dried chilli flakes 1 garlic clove, crushed 60ml (1/4 cu p) fresh lime juice 2 (200g eac h) chicken breast fill e ts, halved horizontally 2 bunches asparagus, trimmed, sliced 150g (1 cup) frozen baby green peas 150g sugar snap peas, trimmed, sliced 2 tsp olive oil 1 tsp maple syrup 1/2 cup fresh mint leaves, chopped 155g (3/4 cup) tri-coloured quinoa, cooked 1 tbsp sunflower-seed kernels, toasted, to serve Instructions Step 1 Combine rind, tomato paste, paprika, chilli, garlic and 2 tbs lime juice in a glass or ceramic dish. Add chicken. Turn to coat. Cover. Place in the fridge for at least 30 minutes to marinate. Step 2 Place asparagus, peas and sugar snaps in a steamer set over a saucepan of simmering water. Cover. Steam for 2 minutes or until just tender. Refresh under cold running water. Drain. Place in a large bowl. Step 3 Preheat a chargrill pan or barbecue flat plate over medium-high heat. Spray with oil. Drain chicken. Grill for 2-3 minutes each side or until cooked through. Thinly slice. Step 4 Combine the oil, maple syrup and remaining lime juice in a bowl. Add the chicken, mint and quinoa to the greens. Add the dressing. Toss to combine. Season. Sprinkle with sunflower seeds. Nutrition and Cooking Times Prep time: 50 minutes | Cook time: 20 minutes | Serves: 4 Nutrient Value: Calories: 273cal | Protein: 30.5g | Fat: 6.1g | Carbohydrates: 25.9g - Sugars 8.2g
Push & Pull Workout
In this bulletin we discuss updated information on the Ketogenic Diet. . .