Serves:
4
Prep time:
20 mins
Cook time:
50-55 mins
Ingredients:
Curry:
1 tbsp oil
1 onion, chopped
200g diced chicken or beef strips, or veggie alternative
200g sweet potato, chopped (frozen pre-diced sweet potato or squash is fine)
1 red pepper, chopped
1 tbsp curry powder
1⁄2 tsp ground ginger or 1 tbsp grated fresh ginger (optional)
1 tsp garlic powder (optional)
100ml water
400g tomatoes, chopped (or 1 400g tin of chopped tomatoes)
½ head broccoli, chopped into small florets or bite sized pieces
1 tbsp tomato puree
1 veg stock cube
150ml milk, or plant-based alternative (tinned coconut milk is extra creamy and nice in curry)
1 tbsp cornflour (whisked with 1 tbsp water to loosen)
1 tbsp fresh coriander, chopped (optional)
Rainbow Vegetable Rice:
1 mug rice (ideally basmati, but you can use others and just check package instructions for how long it takes to cook)
2 mugs water
1 tsp turmeric powder
100g peas (frozen is fine)
1⁄2 red pepper, diced
½ head broccoli, grated (or 100g defrosted and roughly chopped frozen)
Veg Portions / Serving:
3
Here’s our recommended recipe, or you can simply adapt your own recipe – The key here is the rainbow vegetable rice with decent size chunky vegetables the kids can easily find, served with a reminder to the children to Eat Them to Defeat Them and say “You’re going down veggies!”
Method:
Place a saucepan on the stove over low-medium heat and add the oil, onion, diced chicken or beef, sweet potato, and red pepper. Cook until the vegetables soften and meat is browned, about 10 mins. If using a veggie alternative, check the packet instructions, but most cook quickly so add to the pan with the spices in the next step.
Add the curry powder, ginger (if using) and garlic powder (if using) to the pan (and veggie alternative, if using) and add the water and chopped tomatoes, reduce the heat to a simmer and allow to cook out for 20-25 minutes, adding the broccoli for the last 5 mins, before adding the tomato puree, veg stock cube and milk.
Bring the pan back up to the boil and stir through the loosened cornflour, simmer for an extra couple of mins then remove from the heat, and add the chopped coriander, if using.
Whilst the chicken curry is cooking, add the rice, water and turmeric powder to a saucepan, and cook for 12-15 minutes or until the rice is just about cooked through (check the package as this may take longer), then stir in the peas, diced pepper, and the cauliflower and broccoli. Cover the pan and cook a few more mins until the rice softens, and the vegetables are cooked through, adding a little extra splash of water if needed if the rice and/or veggies aren’t cooked through. Serve with the curry.
