Quick & Easy Plant-Based Curry

Total: 55 minutes
Prep: 15 minutes
Cook: 40 minutes
Yield: 4 servings

This curry ticks all the boxes of a nutritious meal: it’s got a wholegrain, low GI (Glycemic Index) source of carbohydrates (brown basmati rice), a serving of legumes and/or tofu, which are both good sources of the minerals iron and zinc, and heaps of veggies for fibre and phytochemicals.

Ingredients

Preparation

  1. Start cooking the rice by whichever method you prefer, i.e. in rice cooker, in the microwave, in a saucepan (boil or absorption method). The brown basmati does take a little longer than white basmati (perhaps 20-25 minutes compared with 15 minutes, but it depends on the brand) so if you’re really pressed for time, use the white basmati – it’s still low GI, but just has a little less fibre than the brown variety.
  2. Heat a large frying pan over medium heat and add 1 can of the tomatoes, the garam masala, turmeric, onion and ginger and stir with a wooden spoon for 5 minutes or so until fragrant.
  3. Add the second can of tomatoes, 1 cup of water, the chickpeas or tofu, the diced pumpkin and bring to a boil, then reduce the heat to a lively simmer. Cook for 20-25 minutes until the pumpkin is soft and the sauce has reduced.
  4. Turn off the heat, add the grated zucchini and stir it through. The zucchini will cook with the heat of the curry. Taste the curry and season with pepper to taste. You can also add a little more garam masala (1 tsp at a time) to taste.
  5. Serve the curry with the brown basmati rice and garnish with cilantro leaves, and some fresh or dried red chilli. Enjoy.

Lucy Taylor is an Accredited Practising Dietitian and Accredited Nutritionist specialising in whole food, plant-based (WFPB) diets. She provides dietetic consultations in Melbourne, Australia and maintains a blog providing evidence-based nutrition information and delicious WFPB recipes.
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