Butternut Squash, Black-eye Peas, Green Beans and Tenderstem Curry with Brown Rice

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This is a delicious aromatic mild curry which can be enjoyed by anyone, even those that are not keen on ‘hot’ food.

 

Ingredients: Serves 4 people and it is 3 of your 5 a day per person

200g organic wholegrain brown rice

½ red pepper diced

½ yellow diced

¼ scotch bonnet pepper diced

400g butternut squash cut in chunks

160g tenderstem broccoli

½ red onion diced

2 x garlic cloves crushed

2 cm fresh turmeric crushed

400g can black-eye peas

160g green beans

350ml water

400ml coconut milk

2 heaped tsp mild curry powder

1 tsp paprika

1 tsp ground cumin

¼ tsp cracked black pepper

Pinch rock salt

Small handful of fresh thyme stripped and chopped

1½ tbsp coconut oil

Method

1 Cook the rice according to the packet instructions.

2 Heat a large wok or pan on a medium heat and add the coconut oil, when the coconut oil melted add the red onions, yellow peppers and red peppers and stir then add the garlic and scotch bonnet pepper and stir.

3 After a minute add the curry powder, fresh turmeric, paprika and ground cumin stir after 30 seconds add 1 tbsp water, stir and cook for 1 minute.

4 Then add the butternut squash, tenderstem broccoli, green beans and add the remaining water and coconut milk then stir and place the lid on and leave to cook for 10 mins stirring occasionally.

5 After 10 mins stir and add the black-eye peas, the fresh thyme and cracked black pepper stir and leave to cook for 5 mins with the lid on stirring occasionally.

6 Then remove the lid and cook for another 5 mins.

7 When the rice is cooked serve up the rice and the curry and garnish with thyme. Enjoy!

 

Suitable for home freezing.

 

Tip: This is a mild curry, if you would like it hotter you can add more chillies and a hot curry power.

 

Foodie Facts

Whole grain brown rice is a source of fibre which helps you feel fuller for longer. They are high in vital nutrients such as vitamin-B1, magnesium and potassium, which is good for a healthy heart and skin.

Tenderstem broccoli not only tastes better and cooks quicker, but it has a higher concentration of vitamin-C which is great for fighting cancer, vitamin-A, vitamin-K, calcium, fibre and also folic acid to standard broccoli.

Turmeric research has shown it is a powerful anti-oxidant which can block and stop the spread of cancer cells, and prevent heart attacks and strokes. It is a potent anti-inflammatory which works just as well as ibuprofen for osteoarthritis pain relief and antiseptic especially when eaten raw.

Black-eye peas are from the legume family which is the same as lentils and a source of plant protein and can aid weight loss. They also contain vitamin-B, vitamin-E, iron, fibre, potassium and zinc which is good for your eyes and sight.

 

 

 

 

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