My Vegetable Curry
People often ask me about what I eat and personally I tend to focus on eating plenty of whole fruits, veggies and quality protein, a lot of it being plant-based protein. I suppose you could call me a part time vegetarian or “flexitarian” and It’s a great way of introducing a healthy plant based diet into your lifestyle whilst still enjoying the occasional lean piece of grass fed steak on your fork. Research from the American journal of nutrition suggests that a well –planned vegetarian diet can offer many health benefits from weight control and lowering blood pressure to helping protect against diabetes and various cancers. Individuals who follow a natural foods plant based diet tend to have a lower risk of heart disease along with lower cholesterol levels as well as lower rates of obesity. Here is my veggie curry that was featured in the Sun Herald last month. An easy one bowl budget friendly meal that keeps well in the fridge for about 4 days and it freezes well too.
Serves 4
1 cup (180 g) yellow split peas, soaked overnight + drained
350 g pumpkin, chopped
250 g sweet potato, chopped with skin
1 tablespoon fresh grated ginger
1 onion chopped
2 garlic cloves, smashed
2 celery stalks, cut into small dice
1 medium carrot, grated
1/4 tsp ground turmeric
½ teaspoon cinnamon
2 tablespoon mirin
1 heaped tablespoon miso
1 handful coriander or flat-leaf parsley, chopped
1 lime
350 g organic tempeh or firm tofu
Sauté onion, ginger, garlic, celery + carrot in a large pot for 3 minutes.
Add turmeric and cinnamon and cook for another minute.
Add drained split peas and 4 cups water.
Cook for 30 minutes over a low heat.
Add sweet potato and pumpkin and cook for another 20 – 30 minutes until tender, adding a little more water if necessary.
Dissolve miso in 2 tablespoons warm water and add to curry wit mirin, lime juice and herbs. Taste and adjust seasoning.
Sauté chopped tempeh separately in a little olive oil until golden, add to the vegetable curry just before serving and enjoy.
Protein: 17.8 g
Fat: 7.2 g
Carbs: 25 g
Kilojoules: 991
Calories: 237
Fiber: 7.7g
Hi Teresa, I was keen to make your curry but have been stumped by the miso. My local supermarket has a variety of miso products but am unsure what i need exactly. Is it paste or powder, barley or other ingredient based and how do i store the excess? Your advice would be greatly appreciated. Nicole
Hey Nic, Good question: Miso is a rich, thick paste made from fermented soy beans used for flavouring a wide variety of dishes. As a result of the fermentation process Miso is a source of essential amino acids, Vit B12 and is low in calories and fat. Miso is make a great flavour base in place of stock when you make soup, stews and dressings. Lighter misos are normally sweeter and are often eaten in warmer months whilst the darker type makes healthy soups in winter.
A general guideline is lighter colour miso: Summer use and best for sauces and spreads.
Dark colour Miso: Richer in flavour best for soups and heartier sauces.
For this recipe, I used the lighter miso called SHIRO MISO MADE FROM SOY AND RICE. GENMAI IS ANOTHER MISO I LOVE TO USE AND IT’S DARKER IN COLOUR AND FLAVOUR also made from brown rice. I love using the spiral brands.
Hope this info helps.
x
i made this tonight, and it was very impressive! i love its flavours, it was so delicious! i live in hong kong, so was scouring the healthfood stores for some of your staple ingredients today! and fortunately they can be found! love your cooking concept – and looking forward to trying more recipes!
This s totally amazing!!!!! Thank you! Really unique and unexpected use of miso in a curry but it made all the difference. I’m just disappointed I live in Melbourne and can’t visit your cafe.