Characteristics
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)
- Wheat-free
- Gluten-free
- Corn-free
- Peanut-free
- Oil-free
- Nut-free
- Refined Sugar-free
Goodies Needed*
INGREDIENTS:
- 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)
Spices:
- 1/2 - 1 tsp Garlic powder (organic)
AND - 1 - 2 tsp Curry powder (organic)
OR - 1/2 tsp Turmeric powder (organic)
- 1/2 tsp Cumin powder (organic)
- 1/4 tsp Cayenne powder (organic)
TOOLS:
- Pot, medium or large
- +/ 12 inch stainless steel pan/skillet
- Stove
- Cutting Board
- Wide mouth bowls (curry bowls)
- Utensils
Preparation Steps
- 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 organic edamame, or omit soy altogether and use snow peas or another legume.
Meal Nutritional Benefits
Brown Rice
- provides healthy carbohydrates, fiber, protein, and is naturally low in fat
- provides phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially most B vitamins, including choline and folate
- provides minerals, especially phosphorus, potassium, magnesium, calcium, manganese, zinc, iron, and selenium
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Coconut Milk (carton and canned)
- canned coconut milk is a more wholesome and highly concentrated source of nutrients; carton coconut milk is more processed and watered-down
- provides healthy fats, along with some carbohydrates and protein
- provides vitamins, especially many B vitamins, including folate and choline
- provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, and manganese
- can support optimal health, weight, healing, and prevention
- supports healthy digestion, bone health, and iron levels
- Health Tips: Avoid highly processed coconut milk products. Choose organic, original, unsweetened coconut milk without any risky additives.
Organic Tofu
- excellent source of protein; provides some healthy fats and carbohydrates
- provides antioxidants, phytonutrients, and anti-inflammatory benefits
- provides vitamins, especially most B vitamins
- provides minerals, especially calcium, manganese, copper, selenium, phosphorus, iron, magnesium, and zinc
- helps support optimal health, weight, healing, and prevention
- helps maintain healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, and diabetes type 2
- Health Tip: Choose only organic tofu or non-GMO certified tofu to avoid GMO soy, as soy is one of the most prevalent genetically engineered foods worldwide.
Onions
- provide anti-inflammatory, antibacterial, and antiviral properties
- provide lots of phytonutrients and antioxidants
- provide vitamins, especially vitamin C and some B vitamins, including biotin and folate
- provide minerals, especially copper, manganese, and phosphorus
- support optimal health, weight, healing, and prevention
- support immune health and iron metabolism
- protect against cancer, cardiovascular disease, and diabetes
- support healthy blood pressure, blood sugar, and cholesterol levels
Crimini Mushrooms
- provide healthy carbohydrates, fiber, protein, and are naturally low in fat
- provide antioxidants, anti-inflammatory, and anti-microbial benefits
- provide vitamins, especially B vitamins, including vitamin B12 and folate
- provide minerals, especially selenium, copper, potassium, phosphorus, and zinc
- support optimal health, weight, healing, and prevention
- support immune function and protect against infections
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Broccoli
- provides healthy carbohydrates, fiber, protein, and is virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially vitamin A, C, K, and most B vitamins, including folate
- provides minerals, especially potassium, phosphorus, calcium, magnesium, iron, and zinc
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes, infections, and other diseases
Turmeric
- provides some carbohydrates, fiber, protein, and is naturally low in fat
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially vitamin C and most B vitamins, including folate
- provides minerals, especially potassium, phosphorus, magnesium, calcium, and iron
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, arthritis/rheumatism, Alzheimer’s, infections, and other diseases
Cumin
- not a significant source of calories or macronutrients
- provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
- provides vitamins, including vitamin A, C, and some B vitamins
- provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
Garlic
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides lots of phytonutrients and antioxidants
- provides vitamins, especially vitamin C and some B vitamins
- provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
- supports optimal health, weight, healing, and prevention
- supports the immune system and iron metabolism
- protects against cancer, cardiovascular disease, and diabetes type 2
- supports healthy blood pressure, blood sugar, and cholesterol levels
Cayenne Chili Pepper
- not a significant source of calories or macronutrients
- provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
- provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
- provides minerals, especially potassium, phosphorus, magnesium, and calcium
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
Unrefined Salt
- unrefined sea salt unrefined Himalayan salt
- naturally alkalizing
- a source of over 80 essential and trace minerals
- supports optimal blood pressure, heart and nervous system health
- supports optimal health, weight, healing, and prevention
- Health Tip: avoid all forms of refined, white salt and processed foods made with it
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