RECIPE - Sprout Curry

Sprouts! In a curry! I know what you are thinking but honestly, even the biggest sprout sceptic might be won over with this recipe. The sprouts retain their vibrant colour and a bit of bite, while the spices do a great job bringing down the ‘sproutiness’.



CALORIES PER SERVING: 198

(macros: fat 55%, protein 9%, carbs 36%)

PREP TIME: 10 mins

COOKING TIME: 15 mins

SERVES: 4


INGREDIENTS:

1 tbsp coconut oil

1 tsp black mustard seeds

2 tbsp coriander leaves, chopped

1 sprig of curry leaves (about 12 leaves)

4 cloves garlic, finely grated

1 medium red onion, finely diced

2 medium tomatoes, diced

1/2 tsp turmeric

1/2 tsp cayenne (or any red pepper powder)

2 tsp garam masala

500g Brussels sprouts, washed and halved

Sea salt

1 can light coconut milk

Juice of half a lemon


METHOD: Heat the oil in a large saucepan or wok on a medium heat and add the mustard seeds. When they sputter, add the coriander, curry leaves and garlic. Sauté for a minute.


Add the onions and sauté for a further minute until they begin to turn translucent. Add the tomatoes and ground spices. Sauté, stirring frequently, for a few minutes until the tomatoes get pulpy.


Add the Brussels sprouts and some salt to taste. Cover the saucepan with a lid to let the Brussels sprouts get tender, around 8 minutes. Stir occasionally to make sure nothing's sticking to the bottom. If necessary, add a couple of tablespoons of water to the pan.


Add half the coconut milk and let the sauce come to a simmer. Check if the Brussels sprouts are tender by piercing one with a knife in the centre, you want them just cooked, not too soft. Add the remaining coconut milk and warm through without letting the curry boil.


Check the salt level and add more if needed. Squeeze over the lemon juice and serve.


TIPS & TWEAKS:

This is lovely with brown rice or some wholemeal chapatis. If you aren’t vegan then a spoon of Greek yogurt swirled in is really tasty and ups the protein a bit too.

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