Getting your five-a-day should now be a walk in the park once you add this mixed vegetable curry to your menu. You’ll be shocked at how simple, but tasty this recipe is.
Every healthy diet, regardless of how you choose to classify yours, should be based on vegetables ideally. We all know by now that vegetables are low-calorie, nutrient powerhouses that provide a range of vitamins, minerals, antioxidants and phytochemicals that protect us from chronic diseases, yet many of us do not eat enough of them.
I love vegetables, I never feel satisfied or feel that I have eaten a complete meal if there are no vegetables on my plate. For this reason, I think I am lucky when it comes to veggies because very few people feel the same about them.
It makes me sad whenever I hear people say that they hate vegetables because more often than not, the problem lies in their method of cooking. If you usually only boil your veggies with a pinch of salt, and you say you hate vegetables, I’m not surprised. I honestly believe that plain vegetables are just for people who genuinely love them. I am quite happy to eat plain veggies all day every day, but no one else in my family understands my ‘madness’. Haha
If you have trouble eating vegetables, try altering the way you cook them to start with. Roasted vegetables, especially when rubbed with spices are always a winner. They usually end up sweet and depending on how long you roast them, very crunchy – the perfect result, right?
Once you get comfortable with eating roasted vegetables, you can attempt to cook them in stews or curries with lots of spices. This way, you retain a more significant percentage of the nutrients in them, and you have tasty vegetables. Always start with vegetables you think you enjoy and then try to add a new one every few weeks until you have a wide range to choose from. Don’t expect to love every single vegetable though; I don’t.
Curries are one of my favourite ways to get more vegetables into my diet. I love throwing in a variety of veggies to get as many nutrients as possible and to provide different textures. This recipe is extremely simple, I hope you love it as much as I do.Print
Mixed Veggie Curry with Cauliflower Rice and Black Beans
- 100g frozen cauliflower rice
- Small handful chopped parsley
- 3 tbsp black beans, cooked
- pinch of salt or vegetable bouillon
For the vegetable curry
- 2 large shallots, finely chopped
- 2 fat garlic cloves, finely minced
- 200g chestnut mushrooms, quartered
- 100g baby corn
- 1 large red pepper, sliced
- 1 large courgette, sliced
- 1 large red chilli, finely chopped
- 1 large carrot, diced
- 100g mangetout
- 1 stick of celery, finely chopped
- 3 tablespoons tomato paste
- 1x 400g tin chopped tomatoes
- 8 cherry tomatoes, halved
- Large handful coriander, chopped
- 1 tablespoon Madras curry powder
- 1/2 teaspoon ground ginger
- 2 vegetable stock cubes
- Heat a small splash of water or 2 tbsp of oil in a large saucepan over medium heat then add the garlic, shallots, carrots, celery, ginger and curry powder. Cook for 3-5 minutes or until the celery and carrots start to soften.
- Add the chopped tomatoes, tomato paste, chilli, and vegetable stock. Stir well, bring to the boil then turn the heat down to a simmer and cook for 20 minutes, stirring occasionally. If the pan gets dry, add small splashes of water.
- Add the courgettes, baby corn, red pepper, cherry tomatoes and mangetout, cook for a further 3-5 minutes before adding the mushrooms and coriander. Cook for one minute then take the pan off the heat. The mushrooms should have a bit of texture to them, so you have something to bite into.
- Cook the cauliflower rice in the microwave according to the pack instructions then tip into a bowl. Add the black beans, a pinch of vegetable bouillon and the chopped parsley. Stir well then serve with the vegetable curry.
You can make the vegetable curry creamy by adding coconut milk at step 2. You can also choose to eat this curry on its own, with potatoes or with another grain of your choice.
You can make this curry protein rich by adding a can of beans, lentils or even tofu.
You can also use fresh cauliflower rice. I used frozen here because its what I had available.
Keywords: Vegetable curry