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Vegetable Curry (vegetarian)

For you curry lovers, heres a tasty vegetarian option which is quick to throw together, a high source of good vegetable carbs and nutrients.

 OK after 3pm

Ingredients

  • 1 head broccoli cut in florets
  • 4 cloves of garlic. Finely chopped
  • 2 onions , sliced
  • ¼ cauliflower cut into florets
  • 1 tablespoon olive oil
  • 2 cups vegetable stock
  • 12 asparagus spears halved
  • 200g cubed pumpkin
  • 1 tablespoons curry powder
  • 2 x 400g tin indian style tomatoes
  • 2 tablespoons tomato paste
  • 1 tablespoon fresh chopped coriander

Author: This recipe is brought to you by Nikki Martin, personal trainer and nutritional advisor. For more recipes visit www.nikkimartin.co.nz. Nikki is a LivFit provider at the Olympic Fitness Centre and Pools in Newmarket.

 

Instructions

  1. heat the oil in a large fry pan and add garlic and onion on med heat for 5 mins
  2. add curry powder and cook for a further min
  3. Add the tomatoes, vege stock, tomato paste and bring to boil.
  4. Add pumpkin and cook for 5 mins
  5. Add the rest of the vegetables and cook for a further 10 to 15 mins

Serve immediately.

 

LivFit Functional Facts:

Broccoli is one of the richest vegetable sources of calcium, iron, sulfur and magnesium. The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Pumpkin is also a good source of fibre.

 

LivFit:Lean Tick Info:

Less than 3g Saturated Fat per 100g
No carbohydrates after 3pm
No added salt (low sodium)
Less than 10g sugar (low sugar)
No white flour products
Gives 2-3 serves vegetables/fruit
 

Protein with Every meal (5-25g) There is enough protein from the vegetable sources to sneak in at the lower end of the acceptable protein threshold

 
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