Coconut-Curried Veg (Undercover)

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Dont like vegetables much, but want to live healthier? Give this easy-peasy dish a go.

If you’re looking for an ‘easier’ way to consume more vegetables, but battle with how boring it can seem, I’d like to share one of my own quick and easy tacts that can help make eating greens healthy, tasty and even fun.

One could call it a vegetable curry, but I prefer ‘curried vegetables’. Just because most curries take specific and precise amounts of spices and cooking technique. Whereas this here is a loose, almost homage, curry – based dish.

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My motivation was actually from attempting to up my vegetable intake but being unable to withstand the (sometimes) bland taste of greens. Now I’ve come to realise I can eat (and enjoy) any vegetable if it’s combined with some more exciting ingredients. And if chopped into tiny bite size pieces, you might even convince the kids to give it a bash too!

This is one of my favourite ‘curry’ dishes, for which I throw in brocolli (again!), green beans and spinach as my main veggies. It’s so delicious and simple to make, and I often take the leftovers to work with a fresh naan or chapatti.

Ingredients:

•1-2 inch grated/ground ginger
•4 cloves garlic, chopped/ground
•1-2 large yellow or white onions, chopped
•Curry paste of your choice
•400g coconut milk
•1-3 Tsp cayenne pepper
•1-3 tsp ground turmeric
•Half head of brocolli
•Handful green beans
•2 handfuls spinach
•Olive oil
•Coriander (to season)

Simply:

Brown the onions with the spices for roughly 5-6 mins in a deep(ish) frying pan. Add the garlic and ginger for 3-4 mins until aromatic.

Stir in coconut milk and curry paste, and reduce heat to a simmer.

Throw in brocolli for 3 mins, followed by the green beans and finally the spinach. Serve and top with the coriander.

In total the veg should take 6 minutes: 6 for broccoli, 4 for green beans and 2 for spinach.  Try not to overdo the vegetables as they can not only lose their flavour and become rubbery, but they’ll also lose their nutrients. And then you’re just eating empty greens.

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Depending on your taste buds, you could also add more spices or fresh chilli to the veg, for an extra hot kick.

Stir all in well to ensure even coverage. If you find you need a little more ‘juice’ you can add water and a little more curry paste. Or if it needs thickening up, a dash of cream.

And voila. Easy, nutritous and delicious!

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Those ingredients listed are rough measurements but experimentation is key.  You can combine any veg/spices of your choice and even substitute coconut milk for tinned/fresh tomatos if you prefer. The key is to get those spices penetrating well enough to make you forget you’re even eating (healthy) greens, and really get that heated, aromatic ‘curry’ feeling going on.

Serve with rice, naan, chapatti, or whatever you like.

Peace out my loves, and good eating.

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