Serving Suggestion: 4
Nutritional Information
| Total Calories (kcal) | Total Protein (g) | Adjusted Protein (g) * | Exchanges per recipe |
| 895 | 18.4 | 0 | 0 |
Nutritional Information per serving suggestion:
| Total Calories (kcal) | Total Protein (g) | Adjusted Protein (g) * | Exchanges per recipe |
| 223 | 4.6 | 0 | 0 |
Ingredients
900g of roasted vegetables (parsnip, butternut squash, cauliflower)
2 onions
25g coconut oil
1 tsp chilli flakes
1 tsp cumin
2 tsp turmeric ground
1 tsp ground coriander
2 tsp minced ginger
1 litre coconut water
1 veg stock cube
2 tsp tamarin paste
200g bok choy
Directions:
- Melt the coconut oil in a large pan over medium-low heat.
- Slice the 2 onions and add to the pan, sprinkle over 1 tsp of salt and cook for 15 minutes until really soft.
- Add the chilli flakes, cumin, coriander, ginger and turmeric. Fry for a few minutes to toast the spices and release the flavours into the onions.
- In a jug, mix the coconut water, stock cube and tamarin paste. Add to onion mixture and bring to the boil.
- Add the roasted vegetables and bring to the boil.
- Chop the bok choy and add the white stalks to the curry. Cook for 3 minutes then add the green leaves and allow to wilt in the curry.
- Serve with rice.
Chefs tips
- You can use any roasted vegetables in this curry.
- One cooked allow to cool and freeze until needed.
- You can blend this curry into a soup by adding more vegetable stock.
Protein Swap Suggestions
2g swap
| Food | Portion Size |
| Chapatti | 90g chapatti = 7g protein |
| Roti | 1 = 4g |
| Sweet corn | 3 tablespoons (75) |
7g swap
| Food | Portion Size |
| Tinned chick peas, kidney beans | 100g |
| Lentils / mung beans/black beans | 95g |
NUTRITIONAL CALCULATION
| FOOD | Kcal | Protein | Adjusted |
| 900g of roasted vegetables (parsnip, butternut squash, cauliflower) | 324 | 9.9 | – |
| 2 onions | 140 | 4 | – |
| 25g coconut oil | 225 | 0 | – |
| 1 tsp chilli flakes | |||
| 1 tsp cumin | |||
| 2 tsp turmeric ground | |||
| 1 tsp ground coriander | |||
| 2 tsp minced ginger | |||
| 1 litre coconut water * | 180 | ||
| 1 veg stock cube | 1.5 | ||
| 2 tsp tamarin paste | |||
| 200g bok choy | 26 | 3 | – |
| TOTAL | 895 | 18.4 | 0 |
*Vita Coco Original Coconut Water