Serves 4, this quick curry is vegetarian and vegan friendly, purse friendly and ideal as a nutritious filling meal.
2 small heads broccoli
1 tin chickpeas, drained
2 tbsp red curry paste
1 tin coconut milk
½ tbsp corn flour made to a paste with 2 tbsp water
Minced onion/garlic (if liked)
Heat oil in a large pan and sauté broccoli (and onion/garlic if you’re using it). After a few minutes, add the coconut milk and let the mixture simmer for 5-8 minutes. The broccoli should soften but still be tender-crisp.
Add the curry paste to the pan and whisk it until it combines with the coconut milk. Add the chickpeas.
Bring to a gentle boil and add the cornflour. Boil for about a minute, then reduce heat and let cool slightly. Sauce will thicken as the mixture cools. Serve with rice or some naan bread for dipping.
Top nutrition tips:
Make use of leftovers for lunch the next day as a cost saver, and a great way to reduce food waste. This will also give you more varied lunches and a hot option you might not have had otherwise as we head into the colder months.
Trying a meat free meal can be a manageable step to improve health and eat more sustainably. Even one meat free meal per week can make a difference. Try adding your favourite veg to a soup, stew or bolognaise with some beans or lentils for a protein source.
Broccoli contains important nutrients such as vitamin C, iron, potassium, and vitamin K, plus it’s in season during September. Eating a variety of fruit and vegetables of different colours provides beneficial compounds that give the fruit or vegetable it’s colour.
Keep a well stocked store cupboard with items like tins of beans, chopped tomatoes, pasta and rice so you’re able to rustle something up even if you haven’t been shopping or are short of time!
Vegetarian sources of protein such as chickpeas, lentils and beans are also high in fibre as well as protein, which is important for digestive health. Serve with brown rice to increase the fibre content of this curry further.
Chloé is a registered dietitian who can offer support in family meal planning, weight management, IBS and eating disorders. Chloé takes a holistic approach supporting the whole person while providing evidence-based advice for your nutrition related concerns.