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.
Reviewed by our expert panel 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 beans, 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 sugar
- juice of 1 lemon or lime
- fresh coriander 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.
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.
Nutrition Info (per serve)
-
Calories 484cal
-
Kilojoules 2020kJ
-
Protein 18g
-
Total fat 12g
-
–Saturated fat 6g
-
Carbohydrates 65g
-
–Sugars 14g
-
Dietary fibre 18g
-
Sodium 620mg
-
Calcium 140mg
-
Iron 7.5mg
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.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
