Scrummy Autumn, Plant Based Curry
This is my Totally Scrummy, Autumn, Plant based curry and it’s great fodder for Halloween night! 🎃💀👻😁
Why is it so good? Because it’s packed full of nutritious plant based protein, whilst also having all the colours of the rainbow (think multiple nutrients & plenty of gut loving fibre) plus foods like turmeric, ginger & garlic which are so good for reducing inflammation & boosting your immune system. It’s dead simple to cook & dead cheap too. One of the reasons I love cooking vegan food & using tofu is that it’s quicker, easier & cheaper. New research is also pointing towards big benefits of plant based diets for menopause. This will feed 4-6 people depending on individual hangriness. My rugby playing boy & his mates love it post training — it’s got a good enough dose of protein to help with muscle tissue growth & repair. I’m not strictly vegan but as a single mum who’s always been on a budget, I have learnt to cook economically but with as good a nutrition as I can get & this is one of my go too’s. Cook in season & use one pot/pan where you can to save on money & time. I can buy tofu for under £3 to feed up to 6. That would cost me £10-15 in meat - it’s a no brainer. To see the video - head to my instagram page .
Recipe below ....
3-4 tablespoons Olive Oil
1 diced onion
1 large aubergine
2/3 cloves of garlic chopped
11/2 inch square of ginger chopped
1 birds eye chilli (or to taste)
2 heaped teasp tumeric
2 heaped teasp cumin *
2 heaped teasp ground coriander *
1 can tomatoes
1 can of coconut milk
1/2 a butternut squash cubed.
300g firm tofu (pat dry with a clean cloth)
540g chick peas
Bag of spinach
Handful of Coriander leaves
Basmati brown rice.
For the Spices *
I like to grind my own spices - the freshness and flavour is far superior and its much much cheaper to buy big packs of the whole seeds and roast and grind them as you need them. Place your cumin and coriander seeds in a dry pan on a low heat and allow to toast for 1-2 mins, stirring constantly to make sure they don’t catch. Grind in a grinder- the smell is orgasmic - well kind of! 😁
For the Rice
Put you rice on first as it will take longer than the curry! I love brown basmati - it's probably one of the best rice grains from a health perspective with a lower glycemic index, so slower release in the body than the white variety, taste nuttily gorgeous and - for added flavour - I love to cook it with a stock cube. I always used to over cook my rice until I discovered this method.....
Boil your kettle, or have double quantity of boiled water handy - I always add a greater proportion of curry and veg to rice so aim for 30 - 50 grams per person, Simply double this amount of boiled water to rice.
Put the pan on the heat first so the pan is hot before you add the rice, (stock cube if adding)
Add the boiled water. It will sizzle , so immediately turn the heat down to a simmer.
Cook with the lid off, keep checking and add more water if it gets too dry. You need to taste it to check when its cooked. I turn off the heat when it's slightly under done as it will continue to cook a little in the steam.
For the Curry
To cook the curry, put the olive oil in a large pan and add diced onion, after a few mins when the onion has started to go opaque, add the aubergines and allow to soften.
Add finely chopped garlic, chilli and ginger then add your ground spices and allow it all to mix in - you may need to add a little more olive oil if it appears too dry.
Add your tomatoes and coconut milk, mix in and bring to a lovely simmer.
Add your squash. When you can spear the squash with a knife, add your tofu and chick peas.
Allow to cook through for 2/3 mins and add your spinach, which you just want to wilt down, then sprinkle with some coriander leaves on top.