A guest post by Heather Sullivan
Gluten-free /Dairy Free/Nut-Free.
How does the weekend always fly by so fast? I was racking my brain and fridge for a good meatless Monday meal when I came across a new recipe for vegetarian curry from Nurture, a local grass roots organization that was founded to address issues including hunger, childhood obesity, wellness and an increasingly unhealthy food chain. I didn’t have every ingredient on the list, but there were others I did have that I thought would work nicely. With a little creativity and improvisation, I came up with something that even my recently picky little eater loved!
-1 can garbanzo beans
-1 can crushed tomatoes
-1/4 cup red lentils
-3 cloves garlic
-1 Tbsp chopped ginger
-1 Tbsp curry powder
-1 Tbsp crushed cumin and coriander mix
-1 sweet potato
-20 oz low sodium vegetable broth
-3 medium carrots diced
-8oz coconut milk*
-1/2 small head of cauliflower
-1.5 cups spinach
-3/4 cup red quinoa
In literally 10 minutes, I opened the cans, peeled and chopped the vegetables and threw everything (except the spinach and quinoa) into the slow cooker and turned it on low (for 8 hours). Sam and I walked out the door to music class and when we returned a couple hours later, the house was already smelling great!
30 minutes before we ate, I put some red quinoa in the rice cooker and turned it on and threw the spinach in the slow cooker. I topped the curry with a little spicy chili sauce for some heat. SO easy, so healthy & so delicious!
Recipe makes roughly five 2 cup servings
Nutrition Information per serving of curry with 1/4 cup quinoa:
14 g fat
41 g low glycemic carbohydrates
10 g fiber
10 g protein
And a good source of antioxidants, vitamins A, C, B as well as Calcium, Iron, Magnesium and Zinc to name a few!
* According to Dr. Audrey Kunin, contributor to Dr. Oz’s website, coconut milk is a great source of a compound called lauric acid which boosts immunity and fights infection. The only other major source is mother’s milk. It also contains saturated fat, but in a different form than the kind that damages the cardiovascular system. These medium chain fatty acids are thought to be good for the skin as well as a potent antioxidant! I’m in…pour me more!
Love Heather’s recipes? Read more Green and Plenty recipes on Healthy Kids Ideas Exchange, or experience her full blog on bloggerspot, which includes “green” tips for a healthy household.