20 Minute Chickpea Curry (with Pumpkin Tagliatelle – and I can’t take credit for ALL that!)

Okay, I can’t take credit for the Pumpkin Tagliatelle – all the thanks go to Woolies!  But you can make your own using a veggie peeler 🙂  I’ve got a small spiraliser, but I found it works best for veggies like cucumber, baby marrow and carrots – nothing too ‘chunky’….

Anyway – Meatless Thursday – again!  Time sure flies…  😉

 

20-minute (cheat’s!) Chickpea Curry

1 tin chickpeas, drained

1/2 onion, finely chopped

5ml olive oil

1/2 tin tomato and onion mix

1 teaspoon curry powder (I used Woolies’ Korma mix)

1/2 teaspoon garlic and chili paste

1/2 tin lite coconut milk

Salt and Pepper to taste

 

To serve

Pumpkin “Pasta” – microwave in bag as per instructions for 3 minutes

100g cooked angelhair pasta

Fresh Coriander

 

Fry onions in olive oil for about 2 minutes – top up with a little veggie stock if needed.  Stir in garlic and chili paste, fry for another minute.  Add chickpeas, curry powder, tomato and onion mix.  Simmer on low heat for about 15 minutes.  Stir in coconut milk.  And it’s ready to serve!

Mix cooked pumpkin Tagliatelle carefully with cooked pasta. Top with chickpea curry and fresh coriander 🙂

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Serves 2

Coconutty Curried Lentils with geelrys (yellow rice)

Yes, if it is Thursday night it must be “Vegetarian” night!  Yay!

Needed to put a quick meal together – so this is where meal prepping and planning comes in!  I usually cook and portion food like brown rice and lentils in advance so that it is easy to throw a healthy and wholesome weekday meal together.

So here goes – Coconut Curried Lentils (with geelrys).  Geelrys is a traditional South African dish – directly translated it means ‘yellow rice’.  Rice is cooked with turmeric to give it a lovely, warm yellow colour and is usually served with raisins.  But I left the raisins out this time around – simply because I didn’t have any!  LOL!

First – the Yellow Rice:  I had some pre-cooked brown rice in the fridge, I usually freeze it in 140g portions – 2 CCs.  I popped the frozen rice in a pot, topped it with boiling water and 1/3 tsp turmeric.  Bring to a quick boil, don’t cook it for too long otherwise the rice will become mushy.  Drain and keep aside.

Curried Lentils

100g chopped Onions

5ml Olive Oil

1/2 tsp ginger and garlic paste

1 heaped tsp curry powder (your choice – mild, spicy, hot!  I decided to go with Woolies Cape Malay curry powder – a slightly sweet, mild curry powder)

1/4 tsp turmeric

200g cooked lentils (again, had it pre-cooked and frozen, just put the plastic bag I froze it in, in some hot water for a few minutes to thaw)

100ml chopped tinned tomatoes

80ml coconut milk

Salt and Pepper to taste

 

Fresh coriander to serve

 

Fry onions and spices in olive oil until onions are soft – you can add a few drops of water if the mixture cooks dry.  Stir in rest of ingredients and simmer until most of the liquid has cooked away.  Add yellow rice, stir through and simmer for a minute or two.  Serve with fresh coriander.

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Serves 1 (LARGE portion – you can divide it in two) 2 CC, 2 Prot, 2 Fat, 1 Veg

 

 

Curried Lentil and Potato Soup

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100g peeled and cubed potato
200g cooked (or tinned) red lentils
250ml veggie stock (you can use more if you find the soup too thick)
150g tomato and onion mix
5ml mild curry powder
2.5ml turmeric
Salt and pepper to taste

Fresh coriander to serve

Cook potato in veggie stock until soft – but not mushy (about 20 min). Add rest of ingredients, lower heat to slow simmer for about 15 min.

Liquidise (if preferred) and serve with fresh coriander.

Serves 1 – 1 CC, 2 Prot, 1.5 Veg

Cauliflower and Lentil “Breyani”

Serves 4

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1/2 fat (excluding almonds to serve), 1 Veg, 1 Protein, 2 CC

 

10 ml olive oil

100g chopped onion

1/2 tsp mustard seeds

1/2 tsp ground coriander

1/2 tsp groud cumin

1 tsp chili and garlic paste

1 TBS Medium Curry Powder (or mild if you prefer)

400g Woolies Cauliflower rice – or make your own

560g parcooked brown rice

400g parcooked red lentils

 

Fry onions in olive oil until soft.  Add spices, chili and garlic paste and curry powder and fry for a minute or two to release flavours.

Add cauliflower rice and fry for a few minutes.  Lower heat, add the rest of ingredients and simmer for about 10 minutes.

Serve with fresh coriander and almond slivers (according to formula)

 

Carrot, Sweet Potato and Chickpea Chowder

80g chopped onions

120g carrots (I used baby carrots)

200g sweet potato, cut into chunks

5ml olive oil

5ml mild curry powder

25o ml veggie stock

Salt and Pepper to taste

70g tinned chickpeas

Curry Carrot Sweet Potato and Chickpea Chowder

Fry onions in olive oil until soft, add curry powder and fry for another minute or two.  Add sweet potato and carrots, top up with veggie stock.  Season to taste.  Simmer until soft – top up with more stock if needed, depending how thick you like the chowder to be, liquidise.  Pour back into pot and simmer for another 5 minutes.  Serve with fresh parsley or coriander.

Serves 1

2 Veg, 1 Fat, 1 Prot

Tomatoey Potato Curry

As you know by now, I love my veggie curries – so this recipe may seem familiar – just a twist on a previous one!

1 tsp olive oil (1 Fat)

½ tsp crushed ginger and garlic

1 tin WL Chopped tomatoes (2 Veg)

½ tsp turmeric

¼ tsp mustard seeds

¼ tsp cumin seeds

200g parboiled baby potatoes (cut in quarters and microwave, covered with water for about 10 min) (2CC)

1 tsp curry powder (mild or medium – to taste)

75g chickpeas (tinned) (1 Prot)

125ml veggie or chicken stock

70g peas (blanched) (1 Veg)

Fresh coriander for serving.

Fry mustard seeds, cumin seeds and curry powder in olive oil for a minute or so. Add crushed ginger and garlic, fry for a few seconds and add rest of ingredients. Top up with veggie stock if needed. Simmer on low/med heat until potato is soft.  Serve with fresh coriander

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Curried Sweetcorn Soup (with Lentils)

Curried Sweetcorn Soup (with Lentils)

Adapted from Fresh Living Magazine July 2015

 

Serves 2

1 Serving: 1 Veg, 1 fat, 2 CC, 1 Prot

 

150g leeks

¼ tsp crushed ginger

½ tsp crushed garlic

¼ tsp crushed chilies

½ tsp turmeric

5ml olive oil

400g frozen corn kernels

15ml mild curry powder

1.5 cup chicken stock (vegetarians can use veggie stock instead)

200ml coconut milk (to save a fat portion I used fat free milk with a few drops coconut essence)

200g cooked red lentils

 

Fresh coriander to serve

 

Fry leeks in olive oil with ginger, garlic and chillies

Add the rest of the ingredients and simmer for about 20 minutes

Liquidise ½ (I personally prefer a ‘smooth’ soup, but you can leave it as is!) and serve with fresh coriander

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Chicken Korma Soup

Chicken Korma Soup

 

Serves 2, per serving: 2 CC, ½ Veg, 2 Prot, 1 Fat (if using lite coconut milk)

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5ml olive oil

½ teaspoon each – crushed garlic, crushed ginger, finely chopped chilies (or to taste)

1 tsp Woolies Mild curry powder (use Medium if too strong)

100g finely chopped onions

400g chicken fillets, cubed

400g par cooked potato cubes

125ml lite coconut milk (I use fat free milk with coconut essence to save my fat serves ;))

300ml chicken stock

Salt and Pepper

Fresh Coriander to serve

 

Fry spices and onion in olive oil for a few minutes. Add chicken and fry for about 3 minutes. Add rest of ingredients and simmer at a low heat for about 20 minutes (make sure potato is soft). I’m not a fan of soup that’s too chunky, so I took out some of the chicken and liquidized the rest – adding the chicken back to give some texture. Serve with fresh coriander.

Potato and Chickpea Curry

Potato and Chickpea Curry

Serves 1

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5ml olive oil

50g finely chopped onion

1/4 tsp cumin

1/2 tsp crushed ginger and garlic paste

1/2 teaspoon Woolies curry powder

200g par cooked potato

75g chickpeas (tinned/cooked)

100g Weigh-Less Pasta topping (or tomato and onion mix)

100ml lite coconut milk (I make my own – 100ml and a few drops of coconut essence – it saves on a fat portion)

Salt and Pepper to taste

 

Fry onion and spices for a couple of minutes until onion is soft.  Add rest of ingredients and simmer on medium heat until potato is cooked through.  Serve with fresh coriander.

 

2CC, 1 Protein, 1 Fat