This goan-inspired recipe is packed with fibre and is vegan friendly, too.
Brown rice (1/2 cup per serving)
1 tbsp vegetable oil
1 large red onion
2 peppers (use a mixture of colours)
1 chopped carrot
1 red chilli deseeded and sliced
10 g finely chopped ginger
1 tsp turmeric
1tsp smoked paprika
1 tsp ground cumin
1 tsp tamarind
2 tsp ground coriander
2 chopped garlic cloves
1 vegetable stock cube and 2 cups water
1 can of coconut milk
400g tin chickpeas
½ cup cannellini beans
½ cup dry red lentils (no need to soak variety)
Handful of leafy greens
Dollop of tomato chutney
Preparation time: 10 – 15 minutes
Cooking time: 30 – 40 minutes
1. Start by cooking the brown rice. Approximately ½ cup of cooked rice per person. Place the rice in a saucepan and cover with water. Bring to the boil and reduce to a gentle simmer. Cook for half an hour and then turn off the heat. Cover and leave to stand for up to 10 minutes so any excess water is absorbed. (You can leave the rice to boil while you make your curry) Of course if you want to cheat you can use microwave rice packs instead.
2. Add the oil to a large saucepan and place on a medium heat. Add the onion to the pan and cook until the onion is translucent, approximately 5 minutes.
3. Add the carrot, peppers, garlic and ginger to the pan and fry for a further 1-2 minutes.
4. Add the red chilli, turmeric, smoked paprika, ground cumin, ground coriander and tamarind to the pan.
5. Add the lentils, chickpeas, and beans to the pan with the coconut milk, vegetable stock and water. Give it a good stir.
6. Bring to the boil over a high heat. Once boiling reduce to a medium-low heat and simmer for 20 minutes, stirring occasionally. The lentils should be tender.
7. When you’re ready to serve, add the rice to the food pot, followed by your curry. Alternatively, you could layer it or mix it up. Top with a handful of leafy greens and serve with a helping of tomato chutney.
· If you like your curry hotter then you can add more spices or more chilli
· Use madras or masala paste if you don’t want to make your curry base from scratch
· Add water if you prefer your curry sauce more fluid or less if you like a thick sauce