Recipe of the month: Fibre-Fuelled Vego Curry

Did you know that only two thirds of Australian adults eat the recommended amount of fibre every day? With the emergence of growing evidence in recent years, recognising the vital importance of gut health on our immunity, metabolism, weight, cognition, gene expression, hormones, chronic disease risk and more, fibre could be one of the most underrated nutrients in the Western diet!

Great sources of fibre include plant-based foods such as lentils, legumes, pulses and beans, fruit and veggies, wholegrains, as well as nuts and seeds. Try our vegetarian curry recipe below and hit almost half of your daily fibre requirements with 1 serving alone!

 

Makes 6 serves

 

Ingredients

  • 1 Tbsp extra virgin olive oil
  • 40g Sharwood’s tikka curry paste
  • 1 large brown onion
  • 2 small or 1 large sweet potato, cut in 1-inch chunks
  • 2 tins diced tomatoes
  • 1 cup low fat cottage cheese
  • 3 Tbsp mixed spices (turmeric/cumin/saffron/ground coriander/garam masala/chilli
  • flakes/paprika/salt/pepper) can use whatever you have in your pantry!
  • 1 red capsicum (120g), chopped in chunks
  • 2 small or 1 large zucchini (250g), chopped in chunks
  • 1 small-medium eggplant (250g), chopped in chunks
  • 100g button mushrooms, halved
  • 2x 400g tin lentils
  • 1x 400g tin chickpeas
  • 600g cooked brown rice (if you prefer a small portion of rice, you can use 1x 450g Woolworths cooked brown rice packet instead)

 

Method

  1. Heat oil in a large crockpot over low heat. Add curry paste and stir to combine, simmering for 1 minute, until fragrant.
  2. Add onion and increase to medium heat, stirring until onions have softened.
  3. Add sweet potato and stir to combine.
  4. Whilst cooking, blend together tomatoes, cottage cheese and spices in a blender for 20 seconds or until smooth.
  5. Add the sauce to the pot and bring to the boil. Turn heat down to low and put the lid on. Simmer for 10 minutes.
  6. Stir well. Add the rest of the vegetables, except lentils & chickpeas. Put on the lid and let simmer on low for another 10 minutes.
  7. Stir well. Add lentils and chickpeas and stir to combine. Let simmer for another 5-10 minutes (ensure all the veggies are well cooked through!)
  8. Serve with brown rice

 

Recipe note: You can cook a big batch of curry and freeze it in portions to save time throughout your week!

 

Nutrition per serve: 441 calories | 22g protein | 66g carbohydrates | 14g dietary fibre | 7g total fat

 

Recipe created by our in-house dietitian, Jordan Kain (BExSpSc, MND, APD)

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