Beef and Vegetable Curry

33 Reviews
97% would make this recipe again

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Ingredients

??? canola oil ???
??? onions, finely chopped ???
??? garlic, minced ???
??? ground beef, lean, or extra-lean ???
??? curry powder ???
??? ground cinnamon ???
??? gingerroot, grated ???
??? turmeric ???
??? cayenne pepper ???
??? potatoes, peeled and diced ???
??? carrots, peeled and diced ???
??? canned tomatoes (diced) ???
??? water ???
??? frozen peas ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Heat the oil in a sauté pan over medium heat. Add the onion and garlic, then sauté 2-3 min, with stirring, until the onion softens, paying attention not to let the garlic burn.
  2. Add the meat. Cook about 5 min, stirring occasionally with a wooden spoon, until the meat loses its pink colour. Add the curry, other spices, and grated ginger. Cook 1 min.
  3. Add the potatoes, carrots, tomatoes, and water. Mix well. Bring to a boil, then reduce the heat, cover and simmer 30 min, or until the potatoes are done. Add water if necessary to maintain a moist environment.
  4. Stir in the peas and cook an additional 5 min Adjust the seasoning, then serve on the warmed plates.

Nutrition Facts Table

per 1 serving (370 g)

Amount

% Daily Value

Calories

420

Fat

19 g

30 %

Saturated 5.8 g
+ Trans 0.1 g

30 %

Cholesterol

60 mg

Sodium

210 mg

9 %

Carbohydrate

34 g

11 %

Fibre

6 g

23 %

Sugars

7 g

Net Carbs

28 g

Protein

28 g

Vitamin A

79 %

Vitamin C

41 %

Calcium

8 %

Iron

37 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin K, Zinc
Good source of  :
Copper, Fibre, Phosphorus, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E
Source of  :
Calcium, Pantothenic Acid, Vitamin D
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1 ½
Meat and Alternatives 3
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

33 Reviews (33 with rating only) 97% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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