• Edin Sehovic

All Nutrients from One Quick and Easy Meal (Vegan)

Updated: Oct 30, 2019


Alright, you've decided you're going to cut spending on eating out, but that means you're going to have to do the unthinkable. Something so dreaded, it makes grass growing look like an entertaining spectator sport. You guessed it- meal prep. The difficult part about meal preparation for some folks is the fact that you want it to be healthy (because health is all the rage right now) but finding meals that honestly taste good and hit all the targets is incredibly difficult, not to mention, terribly time-consuming. Fear (Salad) no more, I've got something that checks all the boxes: Protein, Carbs, Fats, Micronutrients, Vegetables and best of all, its vegan (with the option to add meat if desired). Consuming low saturated fats, and high fibre has never been so tasty! Whether you consume it fresh-off-the-stove, or heat it up the next day, this Vegan Curry dish is absolutely amazing and can be a great addition to any diet, whether cutting or bulking or on maintenance. This dish is high in Macronutrients, but is also considerably high in Vitamin A, Vitamin K, Vitamin B1, Vitamin B2, Vitamin B3, Fibre, Iron and many more micronutrients! One stop shop, that you can bring to work, or impress your friends/family with all while supporting the environment.



Disclaimer: Here's the amazing part of this recipe, and cooking in general: mix in whatever vegetables you want and cook them to your desired texture. If there is something you don't like, or something that's not attainable for you, change it up. Play with the flavour, the spices. Make your own version, ultimately with cooking, the pan is like a blank canvas. You can throw anything you want in it and call it art! 😅


Preparation/Cook Time: `45-60 min


Here's What You'll Need:


-Bell Pepper sliced in julienne

- 1/4-1/2 Onion chopped

- 2-3 Cloves Garlic minced

- 1/2 of broccoli / 500-600g broccoli florets

- 1/2 head of cauliflower

- frozen package of vegetables of choice

- 2-3 medium carrots chopped

- 50-100g spinach

- 1 can of chick peas, drained and rinsed

- 1 can of coconut milk, shaken

- Tomato Paste

- 1 cup of rice, dry

- oil for cooking (coconut oil is preferred- but not necessary)

- 3-4 Cashews (for plating- not necessary)

- lemon/lime wedge


Spices:

- 1 tsp Paprika

- 1 tbsp Curry Powder

- 1 tbsp Turmeric

- 1 tsp Onion powder

- 1 tsp Garlic Powder

- 1-2 tsp Chili Flakes

- 1-2 tsp Parsley (fresh is preferred)

- Salt and Pepper to taste

- 1 tbsp Garam Masala (if desired- I STRONGLY recommend -- not spicy)




Let's Get Started


Step 1:


Heat oil on medium-high heat and saute chopped onion stirring frequently until translucent and the room fills with wonderful aroma. While you wait, fill a glass of water and keep it nearby on standby. Once, translucent, add minced garlic. While at the same time boiling rice on the stove in another pot/ in a rice cooker, and follow the instructions on the bag for ideal results each rice has a different preparation time.





Step 2:


Add the Julienned Bell Pepper. In order to properly match the colour of the curry, i got orange coloured peppers, but colour doesn't matter, and if you prefer a smaller texture that's fine! Just know that cooking time will be slightly shorter the smaller/thinner the pieces!


Step 3:


Mix in spices.



Step 4:


Add Cauliflower. Whenever you see that the pan is getting dry/ the vegetables start to brown quickly, add a bit of water. This helps to ensure that the vegetables cook through without browning/burning.




Step 5:


Add a bag of frozen vegetables. I do this in order to add bulk to the dish. You can add any variety of frozen vegetables that you like. This way, you can change up the vegetables and be ready to go whenever you need without buying expensive fresh produce.


Step 6:


Add Broccoli Florets and stir until mixed. At this point, add more spices if desired. Keep adding small amounts of water along the cooking process if necessary to prevent burning/ sticking to the pan/ browning.




Step 7:


Add can of Chickpeas/Garbanzo beans and cook while stirring occasionally for 4-5 min.



Step 8:


Add 2-3 tablespoons Tomato Paste (or up to an entire 155ml can) and mix thoroughly until spread fairly evenly.


Step 9:


For that creamy, thick and smooth sauce we're going to add (up to) a can of shaken coconut milk. The reason you want to shake it first is to mix the can up before pouring only solid or only liquid into your dish. Remember that coconut milk is fairly fatty, and therefore if you're looking to cut calories, limit yourself to 1/2 a can. However, even with a full can, across 4-5 servings of the dish, it's still low-calories.


Step 10:


Once the sauce begins to bubble, reduce heat. Take lemon/lime wedge and squeeze juice into pan. Stir to complete the recipe. The lemon/lime wedge adds a little bit of tang to the sauce which enhances the flavour, making you forget that this was even vegan.



Step 11:


Plate up and enjoy. I like to substitute the rice for a bed of spinach when cutting. The bed of spinach for me is usually on the plate whether I'm dieting or not, just to add to my satiety, it simply dictates how much spinach and how much rice. Consider adding chopped cashews for amazing flavour, and texture properties. This plate, had 100g of wild rice, on a bed of spinach, topped with our vegetable curry dish.





If you're not too keen on a bed of spinach/ rice it also goes well in lettuce wraps/regular wraps. Makes for a very filling, versatile dish that is super satisfying to make and won't break the bank. In any event, show me your versions of this dish by tagging me on Instagram @edinsehovicnutrition! Let me know how you like it! If you have any other questions about this, feel free to flood my inbox on this page, or dive into my DM's on Insta! HAVE A GREAT DAY, THANKS FOR THE SUPPORT !




Complete Directions:


1. Heat oil on medium-high heat and saute chopped onion stirring frequently until translucent and the room fills with wonderful aroma. While you wait, fill a glass of water and keep it nearby on standby. Once, translucent, add minced garlic. While at the same time boiling rice on the stove in another pot/ in a rice cooker, and follow the instructions on the bag for ideal results each rice has a different preparation time.


2. Add Bell Peppers, any colour is fine! If you prefer a smaller texture that's fine! Just know that cooking time will be slightly shorter the smaller/thinner the pieces.


3. Mix in desired spices.


4. Add Cauliflower. Whenever you see that the pan is getting dry/ the vegetables start to brown quickly, add a bit of water. This helps to ensure that the vegetables cook through without browning/burning.


5. Add a bag of frozen vegetables. I do this in order to add bulk to the dish. You can add any variety of frozen vegetables that you like. This way, you can change up the vegetables and be ready to go whenever you need without buying expensive fresh produce.


6. Add Broccoli Florets and stir until mixed. At this point, add more spices if desired. Keep adding small amounts of water along the cooking process if necessary to prevent burning/ sticking to the pan/ browning.


7. Add can of Chickpeas/Garbanzo beans and cook while stirring occasionally for 4-5 min.


8. Add 2-3 tablespoons Tomato Paste (or up to an entire 155ml can) and mix thoroughly until spread fairly evenly.


9. For that creamy, thick and smooth sauce we're going to add (up to) a can of shaken coconut milk. The reason you want to shake it first is to mix the can up before pouring only solid or only liquid into your dish. Remember that coconut milk is fairly fatty, and therefore if you're looking to cut calories, limit yourself to 1/2 a can. However, even with a full can, across 4-5 servings of the dish, it's still low-calories.


10. Once the sauce begins to bubble, reduce heat. Take lemon/lime wedge and squeeze juice into pan. Stir to complete the recipe. The lemon/lime wedge adds a little bit of tang to the sauce which enhances the flavour, making you forget that this was even vegan.


11. Plate up and enjoy. I like to substitute the rice for a bed of spinach when cutting. The bed of spinach for me is usually on the plate whether I'm dieting or not, just to add to my satiety, it simply dictates how much spinach and how much rice. Consider adding chopped cashews for amazing flavour, and texture properties. This plate, had 100g of wild rice, on a bed of spinach, topped with our vegetable curry dish.



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Sport Nutrition, IOC

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