Diwali is one of T&t’s beloved holidays: spending time with family and friends, reflecting on the power of lightness through the dark, and of course, eating lots and lots of curry!
A lot of people think that you have to cut out Indian dishes to be healthy or lose weight, and this could not be further from the truth. I eat curry at least once a month!
Indian food doesn’t have to mean lots of oil and fats. You can enjoy healthy curry dishes that nourish your body and that are super tasty. Indian spices are not only delicious, ingredients such as turmeric, peppers, and coconut olive oil have anti-inflammatory benefits. Reducing inflammation in the body allows for reduced cortisol overproduction and improvements in digestion which can help ease digestive stresses. The antimicrobial properties help to improve our immune system by starving off the bad bugs in our guts.
Here is my recipe for a one pot meal that is a great vegetarian protein rich dish that the whole family can enjoy. The combination of flavours from these vegetables make the meal feel super hearty and would be a great addition to any curry spread.
You can eat as a meal on its own or as tasty side dish.
A note on some of the ingredients:
- You can source ingredients from your veggie mart or at your nearby supermarket.
- Frozen peas are just as healthy!
- Mushrooms provide a meaty and filling texture and they have great amounts of vitamin C as well.
- Get your ingredients this week so that next week Tuesday afternoon or Wednesday morning you can have the dish ready for the Diwali celebration.
3 cups chopped mushroom
2 cups frozen green garden peas
1 pack frozen channa/chick peas (2.25 cups cooked)
4 pimento peppers
1 head cauliflower
1 large onion
¼ cup minced garlic
2 vegetable stock cubes
1-2 tbs shadow beni (I used a shadow beni seasoning mix already prepared)
3 tbs oil of choice (I used a mix of olive oil and coconut oil)
2 tbs curry powder
1 tbs cumin
1 tbs ground turmeric
1 tsp jeera seeds
1 tsp all purpose seasoning
1 tsp paprika spice
¼ cup coconut cream
1 tsp salt
1 cup quinoa
Water – approx. 5 cups
- You will need: 2 pots, 1 large mixing bowl, 1 food processor (optional), kettle for boiling water.
- Lay out spices and ingredients. Wash all vegetables.
- Heat oven to 360 degrees.
- In one pot add 2.5 cups of water, 1 cup of quinoa, 1 pack of frozen channa (2.25 cups cooked) and 2 cups of frozen green peas. Boil to time according to packet directions, Once cooked, you can drain left over water if there is any after. Set aside.
- Dice onion, pimentos and garlic. You can also use a the food processor to do this.
- Chop cauliflower and mushrooms into bite size pieces.
- Boil 2 cups of water and set aside with 2 stock cubes and allow for them to dissolve.
- In your 2nd pot, add oil, onions, garlic, pimentos with curry powder and cumin. Allow the spices and seasonings to cook together. This should take approximately 5-10 minutes
- Next add the cauliflower and cook until tender.
- Toss in the mushrooms and cook for about 4 minutes to marry all the flavours and vegetables.
- The next step is to merge together all cooked ingredients (cooked vegetables pot and quinoa pot) in a bowl and add the stock mix with coconut cream. You can also use bone broth if desired in place of the stock cube within the liquid proportion. Stir together and lay out in a baking dish.
- Bake in the oven for 45 minutes. The water should evaporate for a risotto-like texture.
This recipe makes 6-8 serving.
Approx 10g plant protein per servings.
When you try this out, I would love to hear your feedback.