Vege and lentil curry with coconut rice

This dairy free, vege and lentil curry with coconut rice dish is the perfect hearty lunch or dinner to make in 30 minutes. Easy to make vegan, its high in iron and calcium.

Serves: 2
Time to make: 30 mins

Total cost: $ 11.10 / $ 5.55 per serve

(at time of publication)

Ingredients

½ cup brown rice
2 tablespoons coconut milk powder (we used Stir)
oil spray
1 clove garlic, thinly sliced
1 carrot, sliced in small batons
2 spring onions, sliced
2 tablespoons minced ginger
2 cups chopped broccoli florets
1 cup sliced mushrooms
½ cup frozen broad beansfavaX, defrosted and pods removed
1 red chilli, sliced
1 tablespoon curry powder
1 teaspoon ground cumin
400g can lentils in spring water, drained and rinsed
1 cup reduced-salt vegetable stock or miso (made with 2 teaspoons miso paste and 1 cup water)
1 tablespoon no-added-salt tomato paste
1 teaspoon brown sugarlight brown cane sugarX
juice of 1 lemon or lime
fresh coriandercilantroX and/or kaffir lime leaves, to garnish

Instructions

To a saucepan, add rice, coconut milk powder and 1 cup of water and mix well. Bring to the boil over a medium-high heat. Reduce heat to low and cover, simmering for 20-25 minutes, until rice is cooked.
Meanwhile, spray a large pan with oil and set over a medium-high heat. Add garlic, carrot, spring onions and ginger and cook for 2 minutes. Add broccoli, mushrooms, broad beans and half of the chilli and stir-fry for 5 minutes. Add spices and stir to combine.
Add lentils, stock or miso, tomato paste and brown sugar and bring to a simmer for 8-10 minutes, until liquid reduces slightly. Squeeze lemon juice over and add remaining chilli.
Divide curry and coconut rice between 2 plates. Serve garnished with coriander and/or kaffir lime leaves.

Nutrition Info (per serve)

Kilojoules 2020kJ

Calories 484cal

Protein 18g

Total fat 12g

–Saturated fat 6g

Carbohydrates 65g

–Sugars 14g

Dietary fibre 18g

Sodium 620mg

Calcium 140mg

Iron 7.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

Variations

Make it vegan: Check stock (or miso) is vegan.

HFG tip

This recipe is from our Weeknight meal planner feature – everything you need for four nights of delicious, nutritionist-approved meals for two, for under $75. Just grab your shopping list and get dinner done!

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

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