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Creamy vegetable curry - blood sugar friendly

Vegetable Curry with Baked Salmon (Blood Sugar-Friendly)

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  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5 mins
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: Serves 4
  • Category: Lunch/Dinner
  • Diet: Low Salt

Description

This flavourful, blood sugar-friendly and creamy vegetable curry is rich in antioxidants – anthocyanins from aubergine and curcumin from turmeric. In addition, protein and omega-3-rich salmon boost your immunity while lowering inflammation.


Ingredients

·      4 medium wild salmon fillets

·      4 packets of frozen cauliflower rice

·      1 large aubergine, chopped

·      300g cherry tomatoes, quartered

·      2 medium courgettes, chopped

·      1 green bell pepper, chopped

·      1 yellow bell pepper, chopped

·      1 red bell pepper, chopped

·      1 red chilli, chopped

·      1 medium onion, finely chopped

·      2 medium garlic cloves, minced

·      3 tablespoons Madras curry powder 

·      1 tablespoon ground coriander

·      1 teaspoon ground turmeric

·      1 small bunch of coriander, stalks and leaves separated then chopped 

·      120g tin coconut milk

·      1 zero-salt vegetable stock cube

·      2 tablespoons olive oil·      Black pepper, to taste 


Instructions

1.     Heat oven to 200C (400F). Place the salmon fillets on a baking tray lined with parchment paper, then season lightly with black pepper. Cook for 18 minutes, then keep warm. 

2.     Heat the olive oil in a non-stick pan over medium heat. Fry onions and garlic for 30 seconds, then add curry powder, ground coriander, coriander stalks and turmeric. Fry for about 20 seconds or until fragrant. 

3.     Add the aubergines and stir thoroughly. Continue to fry, frequently turning for 3 minutes, then add courgettes, cherry tomatoes, bell peppers, chilli, and vegetable stock cube. Continue to fry, frequently stirring for 5 minutes. 

4.     Add the soya milk and adjust the seasoning with pepper if necessary. Put the lid on the pan and allow to cook on a simmer for 3 minutes.

5.     Add chopped coriander, then take the pan off the heat. 

 

6.     Cook the cauliflower rice according to the package instructions. Then serve the vegetable curry over cauliflower rice with a piece of wild salmon. 



Nutrition

  • Serving Size: Per Serving
  • Calories: 362
  • Sugar: 16g
  • Sodium: 19mg
  • Fat: 18g
  • Saturated Fat: 3g
  • Unsaturated Fat: 13g
  • Carbohydrates: 26g
  • Fiber: 11g
  • Protein: 27g
  • Cholesterol: 55mg