30 July, 2017
Curried Minced Vegetables
Curried Minced Vegetables
Makes: 6-8 small portions
Ingredients:
- 1 teaspoon olive oil
- 1 onion, finely diced
- 1/2 leek, finely shredded
- 1 stalk celery, finely diced
- 4 garlic cloves, finely diced
- 1 tablespoon fresh grated ginger
- 1 carrot, grated
- 1 zucchini, grated
- 150g cauliflower, grated
- 150g broccoli, grated
- 1 small eggplant, grated
- 4 button mushrooms, finely diced
- 1 cup wombok, finely shredded
- 1/4 cup flat leaf parsley, shredded
- 1 long red chilli, finely diced (optional)
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
Method:
- Place the oil in a heavy based frying pan and sauté the onion, leek and celery for 1-2 minutes until slightly softened
- Add in the garlic and ginger sautéing for a further 1-2 minutes
- Add in all remaining vegetables and add 1-2 tablespoons water, cover and steam the vegetables over a medium-low heat for about 5-8 minutes stirring occasionally and adding more water in small amounts if there is no moisture as required
- Remove the lid and add in the curry powder and spices stirring through so well combined and fry off for 1-2 minutes until the spices are cooked through and aromatic.
Serving Suggestions:
- Serve on its own
- As pictured, in a lettuce cup
- As pictured, use as stuffing for a roasted mushroom or tomato shell
- Use as a stuffing for roasted zucchini boat Serve rolled in a sushi/ nori sheet (if allowed on your program)
- Serve tossed through konjac noodles (if allowed on your program)
- Serve topped with a poached egg (not during the Opti-intense program)
Nutritional Value per portion (8):
- Calories: 57
- Total fats: 1.1g
- Total carbohydrates: 9.4g
- Sugars: 3.8g
- Protein: 2.4g
Recipe Notes:
- Store covered in the fridge for a maximum of 4 days
- This recipe is freezer friendly to be consumed within 6 months
- All vegetables are interchangeable with any vegetable of your preference or within the Opti-approved list either finely diced, grated or shredded.
Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.