- Cook Time: 10 mins
- Serving: 4 Persons
Nutrition facts (per portion)
- Calories: 507
- Carbohydrate Content: 73g
- Fat Content: 12g
- Fiber Content: 14g
- Protein Content: 18g
- Saturated Fat Content: 6g
- Sodium Content: 0.4g
- Sugar Content: 17g
Goan-style vegetable curry with kitchari Recipe
Healthy vegan recipe for 4 people, takes only 40 mins; recipe has brown basmati rice, rapeseed oil, ground coriander, green lentils, rapeseed oil, onions, red chillies, ginger, ground turmeric, smoked paprika, ground cumin, ground coriander, garlic cloves, vegetable bouillon powder, cauliflower florets, tamarind, fine beans, tomatoes, courgettes, coconut yogurt and coriander.
Ingredients
- Coriander - 1/2 x 30g pack fresh coriander, chopped, to serve
- Smoked Paprika - 1 tsp smoked paprika
- Garlic Cloves - 3 garlic cloves, chopped
- Ground Cumin - 1 tsp ground cumin
- Rapeseed Oil - 1 tsp rapeseed oil
- Ginger - 25g ginger, finely chopped
- Red Chillies - 2 red chillies, deseeded and sliced
- Tomatoes - 4 large tomatoes, cut into wedges
- Ground Coriander - 1 tsp ground coriander
- Cauliflower Florets - 360g cauliflower florets (about 1/4 cauliflower)
- Onions - 2 large onions (330g), 1 finely chopped, 1 sliced
- Ground Turmeric - 1 tsp ground turmeric
- Brown Basmati Rice - 225g brown basmati rice
- Coconut Yogurt - 100g coconut yogurt
- Green Lentils - 390g can green lentils, drained
- Vegetable Bouillon Powder - 1 tbsp vegetable bouillon powder (check it's vegan if you need it to be), made up with 500ml boiling water
- Courgettes - 2 large courgettes (320g), halved lengthways and thickly sliced
- Tamarind - 1 1/2 tsp tamarind
- Fine Beans - 320g fine beans, trimmed and halved if large
Instructions
- Boil the rice in a pan of water for 25 mins until tender, then drain.
- Meanwhile, make the curry. Heat the oil in a large pan and fry the onions, chillies and ginger for 8-10 mins until softened. Add the spices and garlic, stir briefly, then pour in the bouillon and stir in the cauliflower. Cover and simmer for 5 mins.
- Stir in the tamarind with the beans, tomatoes and courgettes, then cover the pan and cook for 10-15 mins more until the veg are tender, but still retain a little bite. Remove the lid for the last 5 mins to reduce the sauce a little. Remove from the heat and stir in the yogurt and half the fresh coriander.
- Meanwhile, for the kitchari, heat the oil in a non-stick pan and add the ground coriander. Warm briefly, then tip in the rice and drained lentils. Warm through for 1 min, then stir through the remaining fresh coriander.
- If you're following ourHealthy Diet Plan, serve half the curry and rice now, then chill the rest to eat another night (cool the rice quickly on a wide tray, then chill immediately). Reheat the rice and curry in the microwave or on the hob. You may need to add a drop of water to the rice to stop it sticking.
