Tempeh and Beetroot Curry

Tempeh and Beetroot Curry

This vegan tempeh and beetroot curry is a good source of protein and health-boosting antioxidants.

When it comes to superfoods, the humble beetroot is a front runner! Beetroots belong to the same family as chard and spinach, but unlike either of these greens, beetroot roots are also edible.

Beetroots are available in different varieties including Red Ace, Burpees Golden, and Chioggia. Generally, the darker the beetroot, the more significant its betalain content.


Red ace, with its deep-red uniform circles (pictured below), contains the highest level of betalain. Chioggia has pink and white rings and thus hold betalain only in the pink rings. Burpees Golden are yellow beets. The betalain they contain is different and possesses a lower antioxidant capacity to the one found in Red Ace and Chioggia.

In addition to its antioxidant value, beetroot is rich in dietary nitrate. Dietary nitrate improves blood flow and strengthens the muscles. Research shows that beetroot juice improves blood pressure in patients with high blood pressure. It can also enhance athletic performance by increasing endurance.

Beetroots are an excellent source of folic acid and a good source of fibre, manganese, potassium, iron, phosphorus and vitamin B6. They are the only source of betalains, antioxidants that give them their vivid reddish-purple colour. Betalains help reduce inflammation, protect cells from DNA damage and reduce the risk of heart disease.

 

 

You can cook beetroot or eat it raw. My favourite way to eat it is to slice it very thinly with a mandolin then oven-bake it to form crisps. I also enjoy adding it to smoothies and salads.

Beetroot curries are very new to my menu, but I’m enjoying them so much. They make a welcome change to my usual curry recipes and the vibrant red colour the curries have make them extremely inviting.

I usually make this recipe with fresh beetroot, but today I decided to try it with beetroot powder, and it worked just as well. This recipe is straightforward and delicious. I hope you enjoy it as much as my family and I.

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Tempeh and Beetroot Curry


  • Author: somiigbene
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: Serves 2
  • Category: Lunch/Dinner

Description

This vegan tempeh and beetroot curry is a good source of protein and health-boosting antioxidants.


Ingredients

  • 1 large shallot, finely chopped
  • 1 garlic cloves, finely minced
  • 1 tbsp beetroot powder or 1 medium beetroot, grated
  • 2 tbsp tomato puree
  • 1 tsp garam masala
  • 1 tsp medium curry powder
  • 1 tsp red chilli powder
  • 1 tsp ground coriander
  • 1 vegetable stock cube
  • 2 tbsp chopped fresh coriander
  • 100g tempeh
  • Boiled rice and vegetables to serve

Instructions

  1. Brown the tempeh in a non-stick pan over medium heat or shallow fry in around one tablespoon of oil until nicely browned then set aside.
  2. Heat a small splash of water (or oil if you prefer) in a small saucepan. Add the shallots and garlic and cook for 2-3 minutes until soft. Stir in the spices, chilli powder, tomato puree, vegetable stock cube and beetroot powder. Add around 250ml of water and cook on a simmer for around 15-20 minutes until most of the liquid has evaporated. Stir occasionally and halfway through cooking, stir in the tempeh.
  3. Stir in half of the coriander then take the pan off the heat and serve with boiled rice and vegetables. Sprinkle with the remaining coriander.

Keywords: Tempeh, Beetroot, Curry

 

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