As we move into slightly cooler weather and darker evenings it’s time to start autumnal cooking, and maybe you need some inspiration after the long summer we have had.
Here is a high protein curry, delicious, quick, and can be a main meal or served as a side with a chicken, meat or fish dish.
I always love toppings for texture, colour, extra nutrients and flavour. You can chop raw peanuts, cashews and fresh herbs, plus pomegranates are just coming into season, so a handful of their ruby red seeds are perfect!
THREE-BEAN CURRY
Ingredients:
- 1 x 400g jar of butter beans
- 1 x 400g jar of black beans, or red kidney beans
- 1 x 400g jar of chickpeas
- 1 red onion
- 2 cloves garlic
- 1 courgette, small dice
- 100g sweet potato
- 1 carrot
- Knob of fresh ginger root
- 1.5 tsp salt
- 500ml vegetable stock
- 1 x 400ml tin coconut milk
- 2 tblsp curry powder or garam masala & turmeric powder
- 1 lime, juiced
- 1 tbsp tamari or soy sauce
- 2 handfuls spinach leaves
- Garnish with raw cashews, coriander leaves, pomegranate seeds
Method:
Drain and rinse well the 3 beans. Peel and chop finely the onion and garlic. Grate the sweet potato, ginger and carrot.
Put 1 tablespoon of coconut or olive oil in a pan and heat, add onion and garlic, stir for 1 minute, add courgette, sweet potato and carrot stirring for 3 minutes.
Add stock, coconut milk, curry powder and the beans, simmer for a few minutes.
Now stir in lime juice, tamari and spinach, cook for a couple of minutes, remove from heat, taste and season with salt and pepper, sprinkle over your toppings and serve. Delicious with quinoa or brown basmati rice.
Nourishing tips:
Beans, chickpeas and pulses
These help increase satiety, boost digestion, keep blood sugar levels stable, increase protection against metabolic syndrome and heart disease, reduce inflammation and have an alkalizing effect. Rich in protein, iron, zinc, phosphorus, B vitamins and more.
Are they a starch or protein? They offer some of both. Beans, pulses and legumes are nutrient-dense foods and unique in that they provide a combination of protein, starch, fibre and minerals, they are considered a “good carb“, because the starch found in them is digested slowly and supports more stabilised blood sugar levels.
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About the authorSuzanne is a Nutritional Therapist trained in London at College of Naturopathic medicine. She has 25 years experience as a chef and recently trained in raw foods, at a gourmet level with Matthew Kenney. Suzanne’s business is Vital Nutrition which she founded in 2008. She offers private consultancies focusing on diet and lifestyle improvements supporting patients on their journey to optimum health. Her regular cookery workshops are delicious, fun and educational and her cooking skills are available to private clients, on retreats and for chef training. |