Sri Lankan Vegetable Curry (with Quinoa and Cauliflower Rice)

Veggie Indian Cuisine Recipe

Cook Time: 45 mins
Prep Time: 15 mins
Recipe Type: Lunch/Dinner
Serves: 4

A serving of my super Sri Lankan dish

HOW'S IT HEALTHY?

The nutrition obviously generates from the cauliflower, quinoa and peas, benefiting weight loss, reducing blood pressure, cholesterol levels and risk of cardiovascular disease.  These whole foods packed with flavour are still sure to fill you up- which is why I wanted to give this dish a try as it still provides you with key nutrients.  

That's not all though- sweet potato is rich in potassium and magnesium which is essential with regulating your metabolic rate.  Turmeric adds extra spice to your curry without filling it with artificial flavourings.  I used it for it's simple but effective kick- whilst containing anti-inflammatory properties.  Ginger (also anti-inflammatory) accompanies the variety of tastes in the meal  to leave you satisfied and less likely to continue snacking afterwards.  I used Yellow Miso- essentially mild fermented soy beans with a hint of barley.  So, there's a whole range of flavours going on there already!

Clearly, it's the healthier option of a range of curries (processed or homemade) as it swaps meat for veg and doesn't add any sodium or sugar.  As a dietary dish, I leave my added flavourings to a minimum.  My cauliflower rice infused with quinoa definitely makes an adequate substitute for artificially sweetened and salted white rice. 

I serve mine sprinkled with pine nuts alongside sprouts and top with parsley or mix my rice with a puree of avocado and lime,  This dish equally goes well with a side of organic or fat-free plain yoghurt.  This is the perfect recipe when craving a hearty meal without the extra cals or time spent slaving over a stove.  It's packed with goodness, simple and satisfying!  What's not to like?

INGREDIENTS

5 cups peas, soaked and drained
125 g chopped, unskinned orange flesh sweet potato (cut into cubes)
1 tbsp fresh ginger
1 diced onion
2 1/2 tbsp minced garlic
1 bunch coriander (chopped)

1 bunch asparagus (chopped into 2" sticks, ends and tips sepeated)

2 tbsp Good Indian Madras Curry Powder

1 sprig curry leaves (around 6 leaves)

7 cups cauliflower (use a whole small cauliflower)

1 grated medium carrot
1 tsp turmeric (ground)
3 hot green chilli peppers (sliced crosswise)
1 tbsp Yellow Miso (mixed with 3 tbsp water)

2 tsp black mustard seeds

2 cups quinoa

1/2 cup minced herbs (I've used dill, parsley and cilantro)

2 oz unsweetened coconut milk

2 tbsp cooking oil

2 lemons (for lemon zest)
4 cups water

METHOD

Curry Sauce

1) Heat 1 tbsp cooking oil in a pot over medium heat, adding and sauteeing half of the diced onion and minced garlic, chilli peppers, carrot, chopped coriander, a hint of turmeric and ginger and 3 curry leaves for around 3 1/2 minutes, stirring frequently.  Then add more turmeric and curry powder, stir for another minute

2) Pour in water and half a cup of coconut milk after adding sweet potato cubes and peas.  Stir for 2 mins, then include half of your cauliflower and any other vegetables you are using that haven't been added yet.  Bring to the boil, then cover and cook for an additional 10 mins.  You'll need to stir until the vegetables are tender.  Pour in the remaining coconut milk and cook for another 2 mins, then remove from the hob.  (If you wish to, season with salt and pepper)

3) In another pot, add the remaining tbsp oil and cook on medium heat.  Pour in the rest of the curry leaves, onion and garlic, any leftover peppers and a dash more ginger and black mustard seeds.  Stir often for around 4 mins until the onion is golden brown.  I call this the "onion mixture", which then needs to be infused into the curry or on the top.

Cauliflower Rice and Quinoa

1) Now to prepare the quinoa- the latest healthy eating trend!  Rinse the quinoa of insect repellent through a sieve, ridding it of the bitter taste.  Add to 3 cups of water in a saucepan and bring to the boil, then lower heat, cover and cook for 15 mins.  Remember to check on it every few minutes.

2) For the cauliflower rice, chop cauliflower into small pieces and sit in a microwavable bowl (covering with a plate) and heat on high for 7 mins in the microwave.

3) Mix the cooked quinoa and cauliflower rice in a serving dish.  Add your minced herbs of choice with lemon zest

4) Throw in the asparagus stalks only to the pan, add more water and cook on medium hear for 4 mins, drizzle with lemon juice and stir.

5) Add to the serving dish and mix in, enjoy!