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minced beef and vegetable curry

Minced Beef and Vegetable Curry

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  • Author: Somi Igbene PhD ANutr
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: Serves 4

Description

 

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

 


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


Instructions

 

1.       Heat two teaspoons of olive oil in a large non-stick saucepan. Add 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 pan clean then add 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

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

 


Notes

Swap minced beef for soy mince to keep this vegan.


Nutrition

  • Serving Size: Per serving
  • Calories: 403
  • Sugar: 6g
  • Sodium: 510mg
  • Fat: 13g
  • Saturated Fat: 5g
  • Unsaturated Fat: 6g
  • Trans Fat: 5g
  • Carbohydrates: 45g
  • Fiber: 6g
  • Protein: 36g