Free Healthy Recipe - Spring & Summer Veggie Curry

Dairy free, Gluten free, Low fat, Low GI, Wheat Free

Copyright John Paul Urizar

While curry is the sort of food we gravitate towards in the winter, the most appropriate season to eat it is during the warmer months of spring and summer as spices induce sweat, the natural cooling system of the body. This delicious fresh and light curry made from vegetables and a tomato based sauce is substantial enough to satisfy without burdening the body.

1 tbsp coconut oil
3 cloves garlic, crushed
1 red chilli deseeded and finely chopped
2 tbsp curry powder
½ litre vegetable stock
1 400g can organic tomatoes, chopped
600 grams cauliflower, in florets
3 zucchini sliced
1 400g can black beans, drained and rinsed
¼ cup slivered almonds, dry roasted

Heat the coconut oil in a pan and saute the onions and garlic for approx 3 minutes. Add the chilli and curry powder and cook for a further minute. Add the apple, stock and tomatoes and stir.

Add the cauliflower, zucchini and black beans and bring to the boil before reducing the heat to simmer and cooking for around 30 -35 minutes until much of the liquid has absorbed into the vegetables and the sauce has thickened slightly.
Stir through the almonds and serve with brown rice or unleavened pitta bread, steamed spinach and yoghurt and mint with grated cucumber.

Note: Never mix different batches of dried black beans in the one jar as the age of the bean and how long they've been stored each have a bearing on the beans cooking time. If you cook them altogether some beans may be cooked through while others remain as hard as little pebbles.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 50 mins
Ready in: 1 hr

Suitable for:
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Nutritional Information - Per Serve
Kj 1313 kj
Calories 314 kcal
Fat 9.6 g
Saturated Fat 3.7 g
Total Carbohydrate 36.7 g
Total Protein 17.7 g
Fibre 7.8 g

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