Curried Vegan Minced Meat and Vegetables

10 Reviews
100% would make this recipe again

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Ingredients

??? canola oil ???
??? onions, finely chopped ???
??? garlic, minced ???
??? veggie ground ???
??? curry powder ???
??? ground cinnamon ???
??? gingerroot, grated ???
??? turmeric ???
??? cayenne pepper ???
??? potatoes, peeled and diced ???
??? carrots, peeled and diced ???
??? canned tomatoes (diced) ???
??? water ???
??? frozen peas ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Heat the oil in a sauté pan over medium heat. Add the onion and garlic, then sauté 2-3 min, with stirring, until the onion softens, paying attention not to let the garlic burn.
  2. Add the veggie ground, curry, other spices, and grated ginger. Cook 1 min.
  3. Add the potatoes, carrots, tomatoes, and water. Mix well. Bring to a boil, then reduce the heat, cover and simmer 30 min, or until the potatoes are done. Add water if necessary to maintain a moist environment.
  4. Stir in the peas and cook an additional 5 min Adjust the seasoning, then serve on the warmed plates.

Nutrition Facts Table

per 1 serving (390 g)

Amount

% Daily Value

Calories

320

Fat

8 g

12 %

Saturated 0.5 g
+ Trans 0.1 g

3 %

Cholesterol

0 mg

Sodium

680 mg

28 %

Carbohydrate

42 g

14 %

Fibre

10 g

40 %

Sugars

9 g

Net Carbs

32 g

Protein

23 g

Vitamin A

79 %

Vitamin C

50 %

Calcium

15 %

Iron

52 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
Excellent source of  :
Fibre, Iron, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin K
Good source of  :
Calcium, Folacin, Magnesium, Vitamin B1, Vitamin C, Vitamin E
Source of  :
Copper, Niacin, Pantothenic Acid, Phosphorus, Vitamin B2, Zinc
Low  :
Calories, Fat, Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1 ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

10 Reviews (9 with rating only) 100% would make this recipe again
Hétoum M.     
01, 2018

Good recipe, but needed to add much more water, doubled the tomatoes, and increased cooking time

Useful 0

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Hétoum M.     
november 01, 2018 | I would make this recipe again

Good recipe, but needed to add much more water, doubled the tomatoes, and increased cooking time

Useful 0

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