

Aromatic vege curry with Beef Free Chunks
Author: Niki Bezzant - Founding Editor
Photographer: Bryce Carleton
This fragrant vegan curry will even please the meat lovers in your family. Unlike many curries, it can be ready in only 25 minutes and is high in iron and fibre too.
Serves: 4
Time to make: 25 mins
Ingredients
Units: Metric | Imperial (US)
- spray oil
- 2 spring onions, sliced
- 1 clove garlic, sliced
- 5cm piece ginger, finely chopped
- 1 tablespoon curry powder
- 3 cups broccoli florets
- 2 courgetteszucchini, summer squashX, thinly sliced
- 200g pack vegetarian beef alternative chunks
- 2 teaspoons reduced-salt soy sauce
- 5 cups roughly chopped spinach leaves
- 1 red chilli, thinly sliced, plus extra, to garnish (optional)
- 2 x 250g packs microwaveable brown rice
- fresh coriandercilantroX, to garnish
- 2 kaffir lime leaves, thinly sliced, to garnish (optional)
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Instructions
- Spray a pan with oil and set over a medium heat. Add spring onions, garlic and ginger and stir-fry for 1-2 minutes. Add curry powder and stir
to coat. - Add broccoli and courgettes and cook, stirring, for 4-5 minutes. Add beef alternative chunks, soy sauce and 1 cup water. Bring to a simmer and cook gently for 3-4 minutes, letting liquid reduce slightly. Add spinach and chilli.
- Prepare rice according to packet instructions. Divide rice and curry between 4 serving bowls. Garnish with coriander, kaffir lime leaves and extra chilli, if desired.
HFG tip
Make it gluten free: Use gluten-free soy sauce and check curry powder is gluten free.
Nutrition Info (per serve)
-
Calories 410cal
-
Kilojoules 1720kJ
-
Protein 20g
-
Total fat 10g
-
–Saturated fat 1g
-
Carbohydrates 55g
-
–Sugars 35g
-
Dietary fibre 11g
-
Sodium 370mg
-
Calcium 100mg
-
Iron 5.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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