Here’s a colourful vegan vegetable curry to inspire your meal-time this week.  Not only will the colours tempt you but it’s guaranteed to satisfy even the most ravenous of appetites but it’s a great addition to a healthy diet that can help reduce your risk of breast cancer.

Why this curry is great for you

It’s simple, this curry is packed full of vegetables: broccoli, courgettes, carrots, cauliflower and spinach. There is strong evidence that suggests a diet rich in vegetables and fruits reduces breast cancer risk.

Serves 4

Ingredients

250 g whole grain or basmati rice

500 g water

A pinch of salt

2 red onions

2 cloves garlic

2 tablespoons sesame oil (roasted)

30 g ginger

500 g broccoli

1 courgette

2 carrots

1 small cauliflower

1 tablespoon red Thai curry paste

50 g tomato paste

1 tablespoon corn starch for thickening the sauce (alternatively, you can also use normal flour)

400 ml vegetable stock

400 ml coconut milk

Juice of half a lemon

1 tsp salt

0.5 tsp pepper

60 g spinach

240 g chickpeas (drained weight)

To serve

1 spring onion

1 tablespoon sesame seeds

Tip: You can add and change the fresh vegetables as you like.

Tip: If you don’t like it so hot or prefer it even hotter, you can adjust the amount of ginger and curry paste accordingly.

Preparation

Preparing the rice

Put the rice, water and salt in a saucepan, cover with a lid and bring to the boil.

Then reduce the heat and let the rice cook for about 20 minutes with the lid on. Depending on the type of rice, the cooking time may vary, so also check the instructions on the package.

Preparing the vegetables

Peel the onions and garlic cloves and cut them into fine cubes.

Peel and chop the ginger.

Cut the broccoli into florets and chop.

Halve the courgettes and slice them.

Cut the carrots in half and slice them as well.

Cut the cauliflower into florets and chop them.

Heat the oil in a large frying pan and fry the onion, garlic and ginger.

Add all the remaining vegetables to the pan and fry for 5 minutes.

Add the curry paste and the tomato paste

To avoid lumps when binding with cornflour (or flour), mix the starch (or flour) in a couple of teaspoons of cold water beforehand and stir until smooth. Add to the vegetables.

Fry everything for 1-2 minutes.

Add the vegetable stock and coconut milk.

Let the sauce simmer for a while, stirring occasionally.

Add the lemon juice and season the vegetables with salt and pepper (taste before putting in additional salt).

Add the spinach and chickpeas and cook for 2-3 minutes.

Serving the dish

Put a portion of rice on a plate and the vegetables next to it. Cut the spring onion into fine rings and sprinkle them over the dish together with some sesame seeds.

 

 

 


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