a beautifully fragrant spiced curry
This is a beautifully spiced, fragrant and creamy curry that I just can't get enough of! A plant based, wholesome dish that the whole family can enjoy (or all on your own, who cares).
In our household of two, we often like to make one pot meals like this as it's such an easy and faff-free way to get a balance of all nutrients following my Fab 5 Formula framework of eating well everyday. It has all the important components of a healthy balanced meal; protein, starchy carbohydrates, vegetables, fats and of course, taste!
When cooking with whole foods, you can always rely on the meal being packed with nutrients. This dish is no different, with an abundance of immune supporting and energising vitamins and minerals including Vitamin C, A and E, Zinc, Copper and Selenium all of which are antioxidants. As well as a healthy dose of Folate (Vitamin B9), Iron, Thiamin (Vitamin B1), Magnesium and let's not forget about all the fibre!
You can easily swap chickpeas for an alternative source of protein such as other legumes like lentils, or if you prefer animal proteins chicken thighs could work beautifully with this dish.
A vegan, meal-prep, batch-cook, family friendly meal.
Nutrient Breakdown
(per serving)
Protein, 20g
Carbohydrate, 108g
Fat, 17g (9g saturated)
Fibre, 10g (33%)
Iron, 9mg (61%)
Calcium, 254mg (36%)
Folate, 218ug (109%)
Magnesium, 251mg (93%)
Phosphorous, 489mg (89%)
Potassium, 1608mg (46%)
Zinc, 4mg (57%)
Selenium, 21ug (35%)
Vitamin C, 44mg (110%)
Vitamin A, 1230ug (205%)
Vitamin K, 304ug (271%)
Vitamin E, 7mg (233%)
Thiamin (B1), 1ug (125%)
Niacin (B3), 8ug (62%)
Vitamin B6, 1ug (83%)
618 kcals
% RNI (reference nutrient intake) based on adult females aged 18-50
Ingredients (serves 4-6)
1 tbsp olive oil
1 medium onion - peeled and finely chopped
2 cloves garlic - minced
1 inch of ginger - minced
2 tbsp mild or hot curry powder
1 tbsp ground coriander
½ tbsp ground cumin
1 tsp paprika / smoked paprika
½ tsp ground cinnamon
1/2 tsp salt
½ tsp black pepper
2 medium sweet potatoes, approx 400g - peeled and chopped into 2cm chunks
100g raw chickpeas or 1 can 400g chickpeas, cooked and drained
1 can 400g chopped or whole tomatoes
2 tbsp tomato puree
50g creamed coconut block, dissolved in 300ml hot water
2 cups frozen spinach pellets, approx 300g
300g brown basmati rice
Preparation
Cook rice and chickpeas as per packet instructions. Alternatively, use a can of chickpeas.
Heat oil in a deep pan over a medium-high heat. Add the onion and sauté for 6 minutes until soft.
Add the garlic, ginger, hot/medium curry powder, ground coriander, cumin, paprika, cinnamon, salt and pepper. Stir and cook for a further minute.
Dissolve creamed coconut in 300ml of hot boiler water to make coconut milk. Add the diced sweet potato, cooked chickpeas, chopped tomatoes, tomato puree and coconut milk.
Simmer gently, stirring occasionally for 20-30 minutes – until the sweet potato has started to soften. Add a splash of water if the sauce starts to look too thick.
Add frozen spinach and cook for a further 10 minutes on a low simmer until spinach has heated through and mixed well into the curry.
Serve with rice, topped with fresh coriander for garnish.
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