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 400g organic free-range chicken thigh fillets, chopped into large pieces 1 tbsp olive oil or avocado oil 2 cloves garlic, finely chopped 1 tsp fresh ginger, grated (optional) 1 cup green beans, trimmed 1 cup broccolini, chopped 1 cup broccoli florets 1 cup snap peas ½ cup shelled edamame beans (fresh or frozen) 1–2 tbsp tamari or soy sauce Cracked black pepper, to taste Optional: squeeze of lemon or lime juice Wild Rice & Quinoa Base ½ cup wild rice½ cup quinoaWater as per packet instructions Pinch of salt2 tbsp hemp seeds (to finish) To Serve (optional) Sliced spring onion Sesame seedsExtra cracked pepper Instructions Step 1 - Cook the wild rice & quinoa Rinse both grains well. Cook separately or together according to packet instructions (wild rice takes longer). Once cooked, fluff and combine. Season lightly with salt and set aside. Step 2 - Cook the chicken Heat oil in a large pan or wok over medium-high heat. Add chicken and cook for 5–6 minutes, turning until lightly golden and mostly cooked through. Step 3 - Add aromatics Add garlic and ginger. Stir for 30–60 seconds until fragrant. Step 4 - Add the greens Add green beans, broccolini, broccoli, snap peas and edamame. Stir-fry for 3–5 minutes until vegetables are tender-crisp and bright green. Step 5 - Season Add tamari or soy sauce and cracked black pepper. Toss well to coat. Finish with a squeeze of lemon or lime if desired. Step 6 - Assemb le the bowls Spoon wild rice & quinoa into bowls. Top with chicken and greens. Sprinkle with hemp seeds, spring onion and sesame seeds if using. Nutrition and Cooking Times Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings Nutrient Value: Calories: 680cal | Protein: 43g | Fat: 24g | Carbohydrates: 48g
Lower Body Push & Pull Workout
In this bulletin we discuss Fibres role in lowering LDL cholesterol. . .