This flavourful minced beef and vegetable curry is a fantastic accompaniment to rice, quinoa or any grain you enjoy. To keep this low glycaemic, choose parboiled or basmati white rice instead of jasmine or short-grain rice.

Nutrition Highlights

Potassium – works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure.  Per serving, this meal provides 1159 mg or 33.1% of the daily RNI of potassium.

Folate – is crucial for maintaining the health of the nervous system in developing babies. Women with prediabetes or type 2 diabetes may need higher intakes of folate before and up to week 12 of pregnancy. For non-pregnant females, this meal provides 122 mcg or 30.1% of the RNI of folate.

How to Cook Minced Beef and Vegetable Curry

Serves 4 | Preparation time: 10 minutes | Cook time: 35 minutes

Ingredients

500g lean minced beef

4 tablespoons Caribbean mild curry powder

1 large onion, finely chopped

2 large garlic cloves, finely chopped

2 teaspoons, dried thyme

1 tablespoon vegetable bullion

500g frozen green beans, each snapped in half

100g frozen peas

500g chestnut mushrooms, sliced

3 tablespoons coconut milk powder

160g rice, cooked according to package instructions

5 teaspoons olive oil

Directions

1. Heat two teaspoons of olive oil in a large non-stick saucepan. Add the minced beef, one tablespoon of curry powder and ½ teaspoon of thyme then fry for 5 minutes or until browned. Tip into a large bowl with juices then set aside.
2. Wipe the pan clean then add the remaining olive oil. Add onions, mushrooms, remaining curry powder and thyme. Fry for 3 minutes then add green beans, peas and bullion. Continue to fry for 3 minutes then add minced beef with juices and coconut milk powder. Stir well to combine then cook on a simmer for 10 minutes until the vegetables are tender. Season with black pepper, if needed

Serve minced beef and vegetable curry over rice. Garnish with fresh parsley and chilli flakes if desired

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