Curried Vegan Minced Meat and Vegetables

5 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 30 min
320 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Diabetes-friendly
  • Bone-healthy

Ingredients

2 tbsp canola oil 30 mL
1 onions, finely chopped 200 g
1 clove garlic, minced
460 g veggie ground
1 1/2 tbsp curry powder 14 g
1/8 tsp ground cinnamon 0.4 g
1 tsp gingerroot, grated 4 g
1/2 tsp turmeric 2 g
1/8 tsp cayenne pepper 0.4 g
2 potatoes, peeled and diced 400 g
1 carrots, peeled and diced 100 g
1 2/3 cup canned tomatoes (diced) 400 g
1/2 cup water 125 mL
1 cup frozen peas 130 g
1 pinch salt [optional] 0.2 g
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 veggie ground, 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 (390g)

Amount

% Daily Value

Calories

320

Fat

8 g

12 %

Saturated 0.5 g
+ Trans 0.1 g

3 %

Cholesterol

0 mg

Sodium

680 mg

28 %

Carbohydrate

42 g

14 %

Fibre

10 g

40 %

Sugars

9 g

Net Carbs

32 g

Protein

23 g

Vitamin A

79 %

Vitamin C

50 %

Calcium

15 %

Iron

52 %

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
Excellent source of  :
Fibre, Iron, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin K
Good source of  :
Calcium, Folacin, Magnesium, Vitamin B1, Vitamin C, Vitamin E
Source of  :
Copper, Niacin, Pantothenic Acid, Phosphorus, Vitamin B2, Zinc
Low  :
Calories, Fat, Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1 ½
Fats 1

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Members' Reviews

5 Reviews (4 with rating only ) 100% would make this recipe again
Hétoum M.
november 01, 2018 | I would make this recipe again

Good recipe, but needed to add much more water, doubled the tomatoes, and increased cooking time

Useful 0

Top Reviews

View All Reviews
Hétoum M.
november 01, 2018 | I would make this recipe again

Good recipe, but needed to add much more water, doubled the tomatoes, and increased cooking time

Useful 0