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Curry

Tasty Thai Curry

Tasty Thai Curry

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This dish is another way to increase vegetable consumption.

This vegan curry is very mild (feel free to increase the chilli to suit your taste) and its creamy flavour appeals to most children. If following a vegan/dairy free/gluten free diet, please watch out for some veg stock powders or cubes as these can include milk solids and wheat. Feel free to omit altogether, especially if serving this to young children and weaned babies as they can be high in salt.

TASTY THAI CURRY

Joanne Iceton
A creamy veggie curry that is great to use up what veg you have
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Servings 4

Ingredients
  

  • 1 tbsp. oil
  • 800 g vegetables* - sliced or chopped e.g. I used 1 onion, 4 new potatoes, 1 sweet potato, 1 pepper, 1 carrot, 100g mangetout
  • 3 cm fresh ginger, grated or use 1 tbsp. ginger paste (ground ginger will not work here)
  • 1 - 2 garlic cloves, crushed or use 1 - 2 tsp. garlic paste
  • 1 tbsp. ground cumin
  • 1/2 tsp. chopped fresh chilli or use 1/2 tsp. chilli paste or flakes (you can increase if wished)
  • 400 ml can coconut milk shake well before opening
  • 1 vegetable stock cube remember to check ingredients if vegan
  • cooked brown rice** to serve (or use white rice if preferred)

Optional

  • 1 lime, cut into wedges to serve
  • handful fresh coriander, chopped to serve
  • 400 g diced uncooked chicken if wishing to use chicken, reduce the vegetables to 600g

Instructions
 

  • Add the oil, onions and hard vegetables to a pan and cook on a medium heat for 5 mins.
    If including chicken, add this now.
  • After the veg has softened, add the remaining vegetables, garlic, ginger and spices. Stir in then add the coconut milk and stock cube and simmer for 8 -10mins. Check throughout and add a splash of water if it becomes too dry.
  • Serve with chopped coriander (optional), rice and lime wedges.

Notes

*You may substitute most vegetables for this dish including bags of frozen veg as they contain just as much nutrition. Also, use up any leftover veg at stage 2 to help avoid food waste too. Try butternut squash, parsnip, turnip/swede, celery for the hard veg and courgettes, broccoli, green beans, baby sweetcorn and aubergine as the soft veg.
To cook failproof rice:
To cook failproof rice, measure 50g per person (more if hungry and less for children) then rinse well under running cold water. As a guide, a mug holds roughly 200g, enough for four people as a side.
Add to a pan and cover with cold water to a level of 2.5 cm (the length of your first  joint on your thumb) with a large pinch of salt. Bring to the boil, cover, (use foil if you don’t have a lid), simmer for 5 mins, then turn off  the heat. Leave well alone for 10 mins. The rice will continue to cook in the residual heat and absorb the water. If you do have a little water remaining, just drain it and serve.
 
Keyword curry, thai, vegan, vegetarian

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Benefits

The abundance of vegetables in this recipe provides a wide variety of vitamins, minerals and antioxidants that may help to prevent certain cancers, heart disease, strokes, type 2 diabetes as well as supporting the body to function to the best of its ability.

All vegetables contain soluble fibre which not only helps digestion but can help to prevent bowel cancer, heart disease, stabilise blood sugars and increase the good bacteria in the gut.

Coconut milk contains fat that is mostly in the form of medium chain saturated fatty acids (MCFAs). One type in particular, called lauric acid is converted in the body into a highly beneficial compound called monolaurin, an antiviral, antifungal and antibacterial that destroys a wide variety of disease causing organisms. 

The antioxidants in garlic, ginger, chilli and cumin not only protect the heart but are anti-inflammatory and have anti cancer properties.

Vegetable and Pea Curry

Vegetable and Pea Curry

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This is what I call store cupboard cooking; grabbing whatever you have in your cupboards (and fridge) without the need for any animal products making this suitable for vegans.

VEGETABLE & PEA CURRY

Joanne Iceton
A simple curry that just happens to be vegan
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Course Main Course

Ingredients
  

  • 1 tbsp. oil
  • 1 onion
  • 1.2 kg vegetables e.g. potato, sweet potato, cauliflower, carrots, parsnips, green beans, peppers even frozen mixed veg
  • 1 tin chickpeas or kidney, cannellini, pinto or even baked beans
  • 300 g frozen peas
  • 2 tsp grated ginger or use ginger paste
  • 3 - 4 garlic cloves crushed, or use 3 - 4 tsp. minced garlic
  • 3 tbsp. curry powder any type
  • 1/2 - 1 tsp. chilli flakes optional
  • 500 ml vegetable stock

Instructions
 

  • Prepare the ingredients; slice the onion, drain the chickpeas/beans, grate the ginger, crush the garlic, wash (but don’t peel) and chop the vegetables.
  • Add the oil to the pan and heat. Throw in the onions, curry powder and chilli flakes (if using). Stir, cover and cook on a low heat for 5 mins.
  • Add ginger, garlic and the chopped vegetables (except peppers, green beans and frozen veg if using), stir well.
    Pour stock in the pan, stir cover and cook for 10 mins. Add peas/green beans/frozen veg/ chickpeas, cover and cook for further 10 mins.
  • Check with a knife to see if the potatoes are cooked.
  • Serve with naan bread if wished to mop up the juices. Torn coriander can be added (optional)

Notes

For a creamy curry, swap 400ml of the vegetable stock for a 400ml can coconut milk.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits

Potatoes cannot be counted as one of your 5 a day but are high in vitamin c, soluble fibre as well as filling.
Sweet potatoes and carrots are high in carotenes which have anti-cancer protection.
Peppers are also high in carotenes, rich in vitamin C, E and B6
Peas are a rich source of vitamin C, several B vitamins including folate, soluble fibre and protein as well as rich in carotenes.
Chickpeas/beans are high in folate, magnesium, protein, magnesium, iron, calcium and insoluble and soluble fibre. Eating pulses on a regular basis can help prevent future heart disease.
The antioxidants in garlic, ginger, turmeric, chilli and cumin (curry powder contains turmeric, chilli and cumin) not only protect the heart but are anti-inflammatory and have anti cancer properties.

Leftover Turkey Curry

Leftover Turkey Curry

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This dish is rather typical of what many will do with the leftover turkey on Boxing Day but I wanted to show how simple it was making it without the need to packet mixes and jars (which are full of sugar and additives). Using a ready blend of curry powder cuts corners as does resorting to garlic and ginger paste, after all, family time is important.

This curry uses many leftovers after Christmas (or any time of the year) so this is great to help avoid food waste. For the uninitiated, the lethal methane gases which are emitted when food is broken down by bacteria has a lethal effect on our environment. Excess amounts of greenhouse gases such as methane, CO2 and chlorofluorocarbons absorb infrared radiation and heat up the earth’s atmosphere, causing global warming and climate change.

 

LEFTOVER TURKEY CURRY

Joanne Iceton
A great dish to use leftover turkey, or chicken
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Course Main Course
Servings 4 people

Ingredients
  

  • 1 tbsp. oil
  • 1 onion chopped
  • 3 garlic cloves crushed (or use 3 tsp. garlic paste)
  • 2 cm piece fresh ginger grated (or use 1 tsp. ginger paste)
  • 4 tbsp. curry powder any type
  • 350 g leftover turkey or chicken or pork
  • 600 g leftover vegetables I used carrots, parsnips, cauliflower, potatoes and added a chopped red pepper and a few sugarsnap peas for colour
  • 50 g coconut cream the block type
  • 2 tbsp. tomato puree
  • Pinch chilli flakes optional
  • Handful red lentils
  • 600 ml vegetable stock

Instructions
 

  • Add the oil to a pan and sauté the onions without browning on a medium heat. Stir in the garlic, ginger, curry powder and cook for a further 5 mins.
  • Throw in the turkey and vegetables stirring to coat in the spices. Add the coconut cream, tomato puree, lentils and vegetable stock then bring to a simmer. Leave to cook for 15 mins until the lentils break down.
  • Alternatively, you can add all of the ingredients to a slow cooker or baking pan (bake at 160c for 45-60 mins). You may need to add extra stock especially if cooking in the oven.
  • Serve with naan bread or rice if wished

Notes

As this dish reheats previously cooked meat, it is not advisable to reheat again. 

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Turkey, like chicken is packed with B vitamins, zinc (helps to fight infection and increase resistance to coughs and colds, helps to control fluctuating hormones an keep the heart healthy), sulphur and selenium.
Like all meats, it is a source of protein, essential for growth and repair of cells. It is also a good source of tryptophan; an amino acid which is used to make serotonin (a brain chemical) which induces sleep and helps to ease stress.
Onions of all types (standard, red, shallots, leeks and spring onions as well as garlic which is part of the same allium vegetable family) are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, helps to reduces the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).
The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.
Fresh ginger contains a higher level of compounds (terpenes and gingerols) than dried which have anti-inflammatory action and has been shown to improve pain and swelling in up to 75% of people with arthritis. It also helps with nausea.
Lentils contain iron, zinc, folate and rich in B vitamins as well as being a source of protein; essential for all cell growth and repair. Eating pulses on a regular basis can help prevent future heart disease.
The saturated fatty acids in coconut as a plant food have a positive impact on the body when eaten in moderation. 
The various vegetables bring vitamins, minerals, antioxidants and soluble fibre which help the body to function and prevent so many diseases and health conditions.

Enjoy – Jo x

sdr

Creamy Coconut Curry

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Creamy curries are great for children, just reduce the curry powder or use a mild version if they are not used to spiced food. Don’t be frightened to feed children spicy food, many do love the taste.

CREAMY COCONUT CURRY

Joanne Iceton
A mild curry
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Course Main Course

Ingredients
  

  • 1 tbsp. oil
  • 1 onion
  • 1 tsp. ground cumin
  • 3 tbsp. curry powder any type
  • Pinch chilli flakes optional
  • 3 garlic cloves crushed (or use 3 tsp. garlic paste)
  • 2 tsp grated ginger you can use ginger paste too
  • 1 large sweet potato cut into sticks
  • 2 large carrots trimmed then sliced
  • 4 new potatoes sliced
  • 1 pepper sliced
  • 125 g mangetout/green beans/broccoli/sugarsnap peas/peas
  • 200 g frozen sweetcorn
  • 1 can chickpeas
  • 1 400ml tin coconut milk
  • 4 tbsp. soy sauce
  • Juice of one lime optional
  • Handful chopped coriander optional

Instructions
 

  • Prepare the ingredients. The vegetables are fine just washed; if the sweet potato is quite knobbly, feel free to peel but there is no need, just trim of any damaged parts of veg.
  • Add the oil to the pan and heat. Throw in the onions and cumin and curry powder. Stir, cover and cook on a low heat for 5 mins. Stir in the chilli flakes (if using), garlic and ginger.
  • Add the veg and the chickpeas including the liquid. Stir well to ensure they are coated in the spices. Add the coconut milk, juice of the lime, soy sauce stir then cover and cook for further 15 - 20 mins removing the lid for the last 5 mins to reduce the liquid and thicken.. Check with a knife to see if the vegetables are cooked.
  • There is no need to serve this with rice as it is so filling in itself.
    Torn coriander can be added (optional).

Notes

If you wish to use other ingredients or don’t have these in stock, just use 1.2 kg vegetables either sliced or chopped, frozen is fine to use too. I have used cauliflower, courgette, asparagus, extra carrots and broccoli, the list is endless.
Instead of tinned coconut milk, you can use 100g creamed coconut (block) to 400ml water. Many creamed coconut versions are sold in packs of 4 x 50g sachets; just use 2. Look for both in ethnic aisles in stores or in bargain stores as they are always cheaper; why pay more than you should?
The chickpeas do offer plant protein but if you wish to add meat, substitute 200 - 300g of veg for meat; try chicken, turkey or pork.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

Card Donations PayPal Donations

Nutritional Benefits:

Sweet potatoes are high in soluble fibre, antioxidants beta carotene and vitamins A, C and E as well as filling. They help keep blood sugar levels regulated so are excellent to prevent insulin resistance which is the precursor to type 2 diabetes. Antioxidants help to prevent illnesses such as heart disease, inflammation, cancer and asthma.

Green beans (like peas and pulses) are legumes with a high protein content essential for all structures in the body to rebuild itself. They contain B vitamins to unlock energy from food and a healthy blood and immune system, vitamin C; helping to absorb iron, create healthy skin, teeth and bones and immune system, vitamin K; used by the body to form blood clots and help wounds heal and like all vegetables are full of soluble fibre. Soluble fibre helps to prevent strokes and heart disease.

Carrots are an excellent source of antioxidant carotene compounds which protect against heart disease and certain cancers and promote good vision. They are also a source of vitamin C, E, calcium and potassium as well as soluble fibre.

Peppers also contain antioxidant carotenes and a rich source of vitamin B6, C and E. The brighter the colour, the higher the nutrients like most vegetables.

Chickpeas are high in folate, magnesium, protein, magnesium, iron, calcium, potassium and insoluble and soluble fibre. Eating pulses on a regular basis can help prevent future heart disease.

The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and  antifungal food.

Fresh ginger contains a higher level of compounds (terpenes and gingerols) than dried which have anti-inflammatory action and has been shown to improve pain and swelling in up to 75% of people with  arthritis. It also helps with nausea.