Vegan, Low Protein (PKU), Gluten Free and Dairy Free
Total Protein Count: 9.4 g Protein
4 Serves = 2.4 g Protein per serve
Vegetable-based curries are so warming in cool climates yet are still comforting at any time of year. Now that it is spring/autumn (depending on where you are) I thought this might be a good one to add; especially for those occasional rainy days.
This recipe has been adapted from an old recipe that my husband and I used to enjoy back before we had Charlotte. I was revisiting our old hand-made recipe book that we developed together as a couple, reminiscing about those early days together and looking for inspiration for charlotteats when I came across a page stained with curry.
The recipe below has not changed much from the original. The main difference being that the sweet potato was balanced very well with chickpeas. If you are cooking for a PKU diet the chickpeas can easily be omitted, but if you want some protein for the rest of the family then you may want to cook them separately and add to individual dishes. (See the notes below for more ways to reduce the protein content.) This is not a spicy curry but it is warm and filling. You can also substitute the rice with cauliflower rice for a lighter dish. (See Cauliflower Fried Rice for the procedure.)
I think I will revisit that old recipe book again for more tried and tested family favourites to share with you. I can’t wait!
1 Tbsp coconut oil
1 onion, halved and sliced
4 large cloves garlic, chopped
1 1/2 Tbsp curry powder
1 tsp ground cumin
1 large green chili, sliced
1 Tbsp tomato puree
500 g sweet potato, peeled, cut into bite-sized pieces (9.4 g Protein)
250 g fresh green beans or snow peas (in pod)
1 bunch coriander, chopped with extra for garnish
basmati rice (or PKU rice)
cooked pappadams, *optional
Combine oil and onion in a pan and cook over moderate heat about 5 minutes or until onion is soft, stirring frequently. Add garlic, stir a further minute. Add curry powder, cumin, chili and tomato puree, simmer 10 minutes.
Add sweet potato, green beans, half the coriander and 1 cup of water. Cover, cook over low heat for 1 hour, stirring occasionally, adding a little extra water if the mixture becomes dry.
Season and stir in remaining coriander.
Serve in deep plates with rice, garnish with coriander.
– For added protein, add 250 g chickpeas. If using dried chickpeas, soak overnight, then drain, rinse and place in a pan. Cover with plenty of cold water, cover. Over low heat, bring slowly to a boil. Cook gently about 30-40 minutes or until tender. When ready to use, drain.
– To reduce protein content, use white sweet potato instead of orange.
– Cauliflower rice can be used in place of basmati rice to reduce protein content.