+ the healthy chef recipes +

Vegetable Curry

Nutritious, delicious and power packed with goodness!  Here is a yummy vegetarian based curry that I love to make when I need healthy comfort food to feed my body. It’s loaded with goodness and packed with vegetables and anti-inflammatory spices that are slowly simmered until tender. I love to serve mine topped with fresh micro herbs or sprouts then serve with sides such as organic yoghurt or smashed avocado and lime. This is a perfect dish for meat-free Mondays or to enjoy over a lazy weekend.

What’s great about it:

Yellow split peas are very good source of cholesterol-lowering fibre that helps to lower cholesterol and stabilise blood sugar.  They are also packed with protein, minerals and isoflavones, which are helpful in reducing the risk of certain diseases. Sweet potato is a good source of potassium, a mineral that helps to control blood pressure. Turmeric is a nutritional powerhouse, rich in manganese, zinc, B group vitamins and iron. Ginger has potent antioxidant, anti-inflammatory and antimicrobial properties. It helps to boost immune function and combat cellular damage.

 

+ ingredients & methods +

ingredients (4)

3/4 cup  yellow split peas, soaked overnight + drained
500 g pumpkin, chopped
250 g sweet potato, chopped with skin
1 tablespoon fresh grated ginger
1 onion chopped
2 garlic cloves, smashed
1 bunch coriander (leaves and stalks chopped separately)
2 celery stalks, cut into small dice
2 medium carrots, grated
1 tsp ground turmeric or 2 tablespoons grated fresh turmeric
½ teaspoon ground cinnamon
2 tablespoon mirin
1 heaped tablespoon yellow miso + 4 tablespoons water to mix
1 handful coriander or flat-leaf parsley, chopped
1 lime

method

  1. Sauté onion, ginger, garlic, celery, finely chopped coriander stalks + carrot in a large pot for 3 minutes.
  2. Add turmeric and cinnamon and cook for another minute.
  3. Add drained split peas and 8 cups water.
  4. Simmer for 1 hour over a low heat.
  5. Add sweet potato and pumpkin and continue cooking for 40 minutes until tender, adding a little more water if necessary.
  6. Add miso, mirin, a squeeze of lime and coriander leaf.
  7. Season with a generous amount of fresh cracked pepper.
  8. Taste and adjust according to your palate, adding a little more lime etc.
  9. Serve in bowls topped with micro herbs and enjoy.
+ notes & inspiration +
  • Top with avocado chunks and a little lush organic yoghurt before serving.
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