This hearty and delicious meal provides a rich array of flavors and nutritional benefits. It is an excellent source of healthy carbohydrates, proteins, and fat, as well as vitamins, minerals, antioxidants, and phytonutrients. It is high in fiber and free of cholesterol. It is especially great for the cooler seasons, like fall and winter, when a warm, hearty meal is most welcome and beneficial.
TYPE: Meal, Lunch, Dinner
PREP TIME: < 15 mins (or < 45 minutes for fresh rice)
SERVINGS: 2 servings
- 100% Plant-based (Vegan)
- Refined Sugar-free
- Brown Rice (organic)
- 1/2 to 1 medium Onion (organic)
- 1 x 8oz package of Crimini Mushrooms (organic)
- 1 stalk Broccoli (organic)
- 1/2 package of Tempeh (organic)
- 1/2 can (400ml) or 1 cup of Coconut Milk (organic, BPA-free can)
- 1/4 - 1/2 cup Water
- 1/4 - 1/2 tsp Salt (unrefined or Himalayan)
- 1/2 - 1 tsp Garlic powder (organic)
- 1 - 2 tsp Curry powder (organic)
- 1/2 tsp Turmeric powder (organic)
- 1/2 tsp Cumin powder (organic)
- 1/4 tsp Cayenne powder (organic)
- Pot, medium or large
- +/ 12 inch stainless steel pan/skillet
- Cutting Board
- Wide mouth bowls (curry bowls)
- Use leftover brown rice or cook a desired amount of fresh brown rice. (It is most efficient to cook a larger batch and save leftovers for other meals.) To cook brown rice, use 1 part rice to 2 parts water. Bring the water to a boil first, then add in the rice, stir, cover with a lid and reduce heat to simmer. Set timer for 45 minutes. (Do not uncover or stir anything until timer goes off, at which time the rice is done and can be fluffed with a fork.) You will need about 1 to 1&1/2 cups of cooked brown rice per person.
- Place a thin layer of water on your skillet and begin heating on low-medium heat (setting 3 to 4).
- Peel and cut a desired amount of onion, and dice into small chunks. Add to skillet.
- Clean mushrooms, and dice into small chunks or slices. Add to skillet. Cover the skillet and set your timer to 10 minutes.
- Wash the broccoli, and cut the stem and florets into small chunks. Add to the skillet during the last 3 to 4 minutes of the timer, so that it is gently steamed.
- Remove half of the tempeh from the package (seal and refrigerate the rest) and cut into small chunks or cubes. Add to the skillet, along with the broccoli, during the last few minutes of cooking.
- Open the coconut milk can, and stir to properly reconstitute. Transfer half of the coconut milk (about 1 cup) to the skillet, after you have added the broccoli and tempeh.
- Add your water to the skillet, and follow by adding the desired spices (garlic and curry powder or garlic, turmeric, cumin, and cayenne), as well as salt. Stir everything well together, and allow to stay on the heat for another couple of minutes.
- Remove sautéed curry mix from heat and turn off the stove.
- Transfer the curry mix into its own bowls, if using fresh rice on the side, or place (cool) leftover rice into the bowls first, and then top with the curry mix (rice will gently warm up on its own with the hot curry, no need to warm it up separately). Enjoy!
Tips & Modifications
- What makes an amazing curry are the right kinds of spices, but also the right flavor combinations for our personal tastebuds. So be sure to experiment with what meets your flavor preferences best by tasting the curry before removing from the pan. For an ultra easy version use the garlic powder and curry powder, starting with smaller amounts, stirring and tasting, and adjusting as needed. If you don’t have curry powder, experiment with the garlic powder, turmeric, cumin, and cayenne together, starting with smaller amounts, and adjusting until the curry meets your personal preferences.
- Not all curry powder spice mixes will provide the same kinds and amounts of spices, so be sure to keep that also in mind, and always choose the highest quality, fresh, organic spices, for best flavor.
- If you enjoy extra spicy dishes, add cayenne powder, as desired, even if using the curry powder.
- 1 can of coconut milk will yield roughly 2 cups of coconut milk, for 4 meal-sized servings of curry. Dilute every 1 cup of milk with 1/2 cup of water, however, if there is a lot of liquid in the pan already from the mushrooms, reduce amount of water as needed, to as little as 1/4 cup. Also note that different brands of coconut milk have different consistencies; some are very thick, while others very runny, so adjust accordingly.
- Change the variety and flavors possible for this curry by alternating different mushrooms and/or vegetables.
- If onions are not desired, they can be completely omitted from this recipe.
- If mushrooms are not desired, they can be completely omitted from this recipe; use another vegetable instead.
- Other vegetables that can be used in this curry include: eggplant, zucchini, cauliflower, carrots, and bell peppers.
- If tempeh is not desired, you can sub in organic, firm tofu or edamame beans, or omit soy altogether and use snow peas or another legume.
Meal Nutritional Benefits
- good source of (in descending order): manganese, selenium, magnesium, tryptophan, phosphorus, vitamin B6, vitamin B3, vitamin B1 and iron
- offers phytonutrient and antioxidant protection, reduces risk of colon cancer, heart disease, metabolic syndrome, type 2 diabetes, lowers cholesterol,
- provides excellent source of energy and helps maintain healthy weight
- thanks to the magnesium, reduces the severity of asthma, lowers high blood pressure, reduces the frequency of migraine headaches, and reduces the risk of heart attack and stroke as well as enhances healthy bones
- for more information, visit the brown rice detailed overview from World’s Healthiest Foods
- excellent source of healthy saturated fats, rich in medium chain triglycerides (MCTs)
- source of various vitamins and minerals
- contains various healing and preventative qualities for many areas of our health
- for more information, visit the coconut overview from Nutrition-and-You.com
- a source of antioxidants, phytonutrients, vitamins and minerals
- especially rich in molybdenum, copper, manganese, phosphorus, iron, potassium, vitamin B2 and vitamin K
- helps to reduce to the risk of cancers, cardiovascular disease, bone disease, and diabetes
- beneficial for hormonal regulation and support for menopause
- tempeh is a source of probiotics and has anti-biotic activity to help support optimal digestion and immune function
- for more information, visit the tempeh overview or the soybean overview from World’s Healthiest Foods
- good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
- promote blood-sugar lowering effects, improve glucose tolerance, lower cholesterol levels and high blood pressure, help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke
- reduces risk of colon cancer and ovarian cancer upon regular consumption, help protect against many other cancers and help maintain healthy bones
- have anti-inflammatory and anti-bacterial activity for more information, visit the onions detailed overview from World’s Healthiest Foods
- Great source of phytonutrients and anti-cancer properties
- good source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
- reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
- for more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin C, vitamin K, vitamin A, folate, fiber, manganese, tryptophan, potassium, vitamin B6, vitamin B2, phosphorus, magnesium, protein, omega 3 fatty acids, vitamin B5, iron, calcium, vitamin B1, vitamin B3, zinc and vitamin E
- contains phytonutrients and antioxidants to help protect against cancers especially (bladder, ovarian and prostate), increases cell’s detoxification ability and supports stomach health
- helps fix sun damaged skin, prevents cataracts, boosts the immune system, helps build stronger bones and helps prevent birth defects while pregnant
- for more information, visit the broccoli detailed overview from World’s Healthiest Foods
- source of vitamins, minerals, phytonutrients and antioxidants
- source of (in descending order): manganese, iron, vitamin B6, copper and potassium
- contains anti-inflammatory properties, helps prevents and treat cardiovascular disease, IBD, rheumatoid arthritis, Alzheimer’s and cystic fibrosis
- highly anti-cancerous, and helps to prevent cancer cell growth and metastases, especially colon cancer and prostate cancer
- helps lower cholesterol and enhance overall good health
- or more information, visit the turmeric detailed overview from World’s Healthiest Foods
- adds a delightful rich flavor and fragrant aroma to any meal
- good source of: iron, manganese, calcium and magnesium
- protect against cancer, enhance good digestion, stimulate the immune system and enhance overall health
- for more information, visit the cumin detailed overview from World’s Healthiest Foods
- good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
- has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
- protects against many cancers, protects against asbestos and promotes healthy weight control
- has anti-inflammatory, antibacterial and antiviral activity
- promotes optimal health
- for more information, visit the garlic detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin E, vitamin A, fiber, vitamin K, copper, vitamin B6, iron, manganese, vitamin B2, vitamin B3, potassium
- offers pain-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
- boosts immunity, enhances cardiovascular health, helps regulate weight, fights inflammation and enhances overall health
- for more information, visit the chili pepper detailed overview from World’s Healthiest Foods
Unrefined Sea Salt or Himalayan Salt:
- naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
- alkalizing to maintain proper acid/alkaline body balance
- has helped to promote optimal health in civilizations for centuries