Butter Bean and Mushroom Curry with Cauliflower Rice & Spinach

Butter Bean and Mushroom Curry

Trying to prevent your insulin levels from spiking but still want to enjoy a hearty, nutrient-dense plant-based meal? My butter bean and mushroom curry is just what you need! Enjoy it on its own or with a side of cauliflower rice and spinach for an extra dose of plant goodness.

It may just be my black heritage, but I love carbohydrates. Rice will always be my favourite, but I will never say no to a baked sweet potato, plantain, yam or bulgur wheat. However, as a black woman with a higher risk of insulin resistance and diabetes, it is very important for me to monitor my carbohydrate intake.

Monitoring my carbohydrate intake does not mean I will eliminate it from my diet, it just means that I will be selective about the types and quantities of carbohydrate I consume. My current philosophy is to fill my plate with at least 60% non-starchy carbohydrates, 20% protein and include a healthy fat such as avocado, coconut milk, nuts, or seeds.

Beans are often regarded as a protein source, which they are, but they are also an excellent source of starchy carbohydrates. For me, they are the perfect food to get the best of both worlds, while also getting enough fibre. Beans also have the added advantage of being rich in immunity-boosting iron and folates.

Mushrooms are a fantastic source of vitamin D in this dish, which many of us, particularly black and minority ethnic (BAME) populations are deficient in. Vitamin D is crucial for immunity. Thus, the high rates of vitamin D deficiency in BAME groups could be a reason for our higher frequencies of chronic conditions like diabetes and cardiovascular disease compared with Caucasian populations.

This curry also contains coconut milk, a great source of plant fat, and turmeric. By now, we all know how amazing turmeric is for our health. It contains the polyphenol curcumin, which is beneficial in managing many inflammatory conditions.

I’ve chosen to enjoy this butter bean and mushroom curry with cauliflower rice to keep it a fairly low (net) carb meal. You can enjoy yours with rice, potatoes or naan bread if you prefer.

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Butter Bean and Mushroom Curry

Butter Bean and Mushroom Curry with Cauliflower Rice & Spinach

  • Author: Somi Igbene
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: Serves 1-2 1x
  • Category: Lunch/Dinner

Description

A low carb, butter bean and mushroom curry, made with coconut milk and turmeric for extra richness and a polyphenol boost!


Scale

Ingredients

  • 400g tin butter beans, drained and rinsed
  • 200g mushrooms, sliced
  • 2x 150g pack cauliflower rice
  • 160g spinach
  • 1 medium shallot, finely chopped
  • 1 fat garlic clove, finely minced
  • 1 tablespoon Madras curry powder
  • 1/2 teaspoon turmeric
  • 1 teaspoon ground ginger
  • 1 small chilli, finely chopped (optional)
  • 1 vegetable stock cube
  • 2 tablespoons coconut milk powder
  • 3 tablespoons chopped coriander

Instructions

For the curry

  1. Heat a splash of water in a medium lidded saucepan over medium heat. Once hot, add the shallots and garlic and cook for 1-2 minutes until softened. Tip in the turmeric, curry powder, ginger, and chilli then cook for 2-3 minutes.
  2. Stir in sliced mushrooms, butter beans, vegetable stock cube and half of the chopped coriander.  Place the lid on the saucepan and allow to cook for 6 minutes. The mushrooms should release some liquid. If they don’t and the pan gets too dry, add a small splash of water and then adjust the seasoning with salt and black pepper if necessary.
  3. Add the coconut milk powder and the remaining chopped coriander, cook for 2 minutes then take the pan off the heat.
  4. The curry sauce should be very light, but if you want it thicker, dissolve around 1 teaspoon of cornstarch in 3 tablespoons of water. Add a little at a time to the curry, stirring frequently until it reaches your desired consistency then take the pan off the heat.

For the spinach

Heat a small saucepan with a small splash of water or one teaspoon of olive oil. Add the garlic, just before it starts to brown, add the spinach and toss until it wilts—season with a pinch of salt and black pepper.

For the cauliflower

Cook the cauliflower according to the instructions on the package and then season with salt and pepper or with a pinch of vegetable stock granules.

Serve the curry over the cauliflower rice and enjoy with a side of spinach. Garnish with fresh coriander if you desire.



Nutrition

  • Serving Size: Serves 1
  • Calories: 468
  • Sugar: 11g
  • Sodium: 861mg
  • Fat: 12.4g
  • Saturated Fat: 7.5g
  • Carbohydrates: 59g
  • Fiber: 29g
  • Protein: 30g
  • Cholesterol: 0mg

Keywords: Vegan, Butter beans, Coconut, Curry

If you have been following me for a little while, you may have noticed by now that I’m very into functional nutrition. Don’t get me wrong, I thoroughly enjoy experimenting with flavours and challenging my tastebuds every so often, but my true passion lies in creating nourishing dishes.  That is the reason why I barely talk about flavours in my recipe posts but instead focus on the nutritional and health benefits of the dish. Perhaps, this is what sets me apart from a recipe blogger? I’m not sure, but this is the way I love to write about food and I hope you enjoy my style too.

References:

  1. Spanakis, E.K., Golden, S.H. (2013) Race/Ethnic Difference in Diabetes and Diabetic Complications. Curr Diab Rep; 13(6): 10.1007/s11892-013-0421-9.
  2. Messina V. (2014) Nutrition and Health Benefits of Dried Beans. Am J Clin Nutr; Suppl 1: 437S—42S.
  3. Maggini, S., Pierre, A., Calder, P.C. (2018) Immune Function and Micronutrient Requirements Change over the Life Course. Nutrients; 10(10): 1531
  4. Wang, H., et al. (2017) Vitamin D and Chronic Diseases. Aging Dis; 8(3): 346—353.
  5. Hewlings, S.J., Kalman, D.S. (2017) Curcumin: A Review of Its’ Effects on Human Health. Foods; 6(10):92
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