Vegetable, beef & bean curry
The idea of this recipe is to show how you can boost your vegetable intake and reduce meat portions in a family dish. Beans are great for adding protein and fibre… you can modify the spices (and omit the coconut milk) to make it like a Bolognese or a chilli, so versatile and so healthy – the vegetables are almost invisible so it’s great for fussy eaters!
2 tbsp oil (eg coconut, rapeseed or olive)
450g Minced round steak (or turkey / pork steak)
2 medium onions
2 large carrots
1 large courgette
3 Peppers (any colour)
2 tins cannellini beans
½ tin (200ml) coconut milk (freeze the remainder)
3 tsp mild curry powder (or your own combination of herbs /spices)
2 tbsp tomato puree
1 tbsp Soy sauce
½ beef stock cube in 100ml hot water
Freshly ground sea salt & black pepper to taste
- Start by preparing all the vegetables. Wash all the veg in cold water. Peel and quarter onions and peppers and chop finely in a food processor (or by hand if you prefer!). Set aside in a bowl.
- Peel carrots and use food processor again, this time with the grating disc to grate carrots and courgettes.
- Heat 1tbsp oil in a large pan or wok, add minced beef and stir-fry until browned all over. Remove from the pan and set aside.
- Heat the other 1tbsp oil and add onion and pepper mixture, fry for a couple of minutes then add the grated carrots and courgettes. Stir well over a medium heat for a couple more minutes.
- Add curry powder and stir in well, then add tomato puree, coconut milk, stock and soy sauce.
- Stir in the mince and drained cannellini beans. Simmer for 15-20 minutes. Taste and season to your liking.
- Garnish with a sprig of fresh herbs and a little sprinkle of grated cheese if you wish.
Printable version can be downloaded here: Vegetable, bean & beef curry