This is one of my go-to recipes when I'm food prepping my week's lunch. This vegan curry is sweetened with yam, and the broccoli makes it a great source of fiber. While this recipe utilizes curry powder, the end result is not spicy. It tastes delicious with rice or quinoa, and also as a wrap! (Use low-carb tortillas for a lighter option).
Just throw the ingredients in a saucepan, stir, and allow it to stew for 20 minutes. Your light and filling lunch for this week is all set!
Prep Time: 10 Minutes | Cook Time: 25 Minutes | Total Time: 35 Minutes
Special Equipment
1 Large Saucepan
Can Opener
Cutting Board and Knife
Ingredients (US Standard)
2 tbsp Coconut Oil (or cooking oil of choice)
1 cup White Onion, chopped
2tsp Minced Garlic
2 (15oz) cans of Cut Yams, drained and rinsed. (or 1 large fresh sweet potato, chopped)
1 large head of Broccoli, cut into florets. (About 2.5 cups) (Or substitute with any other vegetables you have available)
4 tsp Curry Powder (I use S&B Oriental Curry Powder)
1/2 tsp Salt
1/2 tsp Black Pepper
1 (13.5oz) Can Coconut Milk
2 tbsp Water
1 (15oz) can Diced Tomatoes
Ingredients (Metric)*
30 mL Coconut Oil (or cooking oil of choice)
124g White Onion, chopped
10g Minced Garlic
2 (425g) cans of Cut Yams, drained and rinsed. (or 1 large fresh sweet potato, chopped)
1 large head of Broccoli, cut into florets. (About 225g) (Or substitute with any other vegetables you have available)
8g Curry Powder (I use S&B Oriental Curry Powder)
3g Salt
1.4g Black Pepper
400 mL Can Coconut Milk
30 mL Water
411g can Diced Tomatoes
*All metric units are converted and should be considered more or less.
Method
Add cooking oil to a large saucepan, and heat on Medium for about one minute (until oil is hot).
Add diced onion and garlic, and cook until fragrant (about 2 minutes).
Add the potato, broccoli / veggies, curry powder, salt, and pepper. Stir frequently until everything is softened, about 5 minutes.
Pour coconut milk, water, and canned tomatoes into the saucepan. Stir to combine, then continue cooking on Medium for 20 minutes, stirring occasionally.
Serve with rice, quinoa, as a wrap, or with other sides of choice. Enjoy!
Nutritional Data
Servings: 6
Calories: 301 | Protein: 5 | Carbs: 44 | Fiber: 8 | Fats: 13
*Nutritional data may vary depending on types of vegetables used. Only broccoli was considered while calculating this data.*
This recipe is derived from "Vegan Coconut Curry in as Little as 30 Minutes!" by SkinnyMs. Some steps were changed / rewritten for clarity and personal taste.
Bình luận