Curried Vegan Minced Meat and Vegetables

10 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 30 min
320 calories/serving

Ingredients

2 tbsp canola oil 30 mL
1 onions, finely chopped 200 g
1 clove garlic, minced
460 g veggie ground
1 1/2 tbsp curry powder 14 g
1/8 tsp ground cinnamon 0.4 g
1 tsp gingerroot, grated 4 g
1/2 tsp turmeric 2 g
1/8 tsp cayenne pepper 0.4 g
2 potatoes, peeled and diced 400 g
1 carrots, peeled and diced 100 g
1 2/3 cup canned tomatoes (diced) 400 g
1/2 cup water 125 mL
1 cup frozen peas 130 g
1 pinch salt [optional] 0.2 g
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

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

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

This recipe is in the following categories

Soy | Main courses/Entrées | High Iron | Indian

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

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