Nutty Four-Veg Curry
I am absolutely loving this creamy and nutty vegetable curry at the moment. It’s packed to the brim with vegetables – bell peppers, chestnut mushrooms, broccoli and lots of spinach, all cooked in a spicy peanut-butter curry sauce. This is super easy to make, and can be enjoyed mid-week with some brown rice.
The nutrients in this dish are vast, and here are some of them:
Spinach – a great source of folate, which is needed for the production of red blood cells; vitamin C; and potassium, which helps to lower high blood pressure
Peppers – are also full of vitamin C and A, which support your skin and immune system. Peppers contain beta-carotene, a carotenoid compound that your body converts into vitamin A which can help keep skin healthy
Broccoli – contains high levels of vitamin K that helps bones to absorb calcium, and lots of immune-boosting vitamin C.
1 tsp cumin seeds
1 white onion, finely chopped
4 garlic cloves, crushed
5cm piece of fresh ginger, grated
1 green chilli, finely chopped
½ tsp turmeric
1 tsp ground cumin
1 tsp ground coriander
½ can (200g) chopped tomatoes
250g chestnut mushrooms, chopped in half
1 red pepper, chopped in 1cm pieces
200g fresh spinach
200g fresh broccoli, chopped into small florets
1 tbsp. organic smooth peanut butter
Salt to taste
Finely sliced spring onions and chopped fresh coriander to finish
Grab a large saucepan and heat a large glug of rapeseed oil. When hot, add the cumin seeds. Let them sizzle for 30 seconds and then add the chopped onion and cook for 6-7 minutes on a medium heat, until they start to brown.
Then add in the garlic, ginger and chilli and continue to cook for 2 minutes.
Add to the pan the turmeric, ground cumin and ground coriander. Give this a good stir and cook for 1 minute. Then add in your chopped tomatoes and cook for 5 minutes, stirring often.
Add the mushrooms, red pepper, spinach and broccoli. Give this all a good stir for 2 minutes and then add in the peanut butter, water and salt to taste. Bring to this to a simmer, and then place a lid on the pan, reduce the heat to a low simmer and then leave to simmer away for 10 minutes.
Serve in a large bowl and finish with a sprinkle of the spring onions and coriander.