You can make as little or as much as you like. This recipe makes about 16 servings.
Read Wanda's blog "Can we eat healthy on a budget?" for more tips on affordable healthy eating.
Curry Casserole
Ingredients
- 8 portions, 32 oz, 900g of protein of your choice (whatever you have that needs using… meat, canned chickpeas, tofu, halloumi cheese, etc)
- 8 cups of chopped vegetables (Whatever vegetables you like or that you have left in your vegetable drawer. I like to include some squash and some greens if I have them.)
- 2-inch piece of fresh ginger grated (more if you love it. Exclude if you hate it.)
- 8 cloves of fresh garlic grated, or to taste.
- 4 tbs curry powder of your choice (It can be any curry powder you like. I go for mild curry powder because then my kids will eat it and I can throw fresh chilies or hot sauce onto mine when I serve)
- 3 cans of chopped tomatoes
- salt and pepper
- 1 tbs honey or sugar
- vegetable stock
- 1tbs of coconut oil, olive oil, butter, or ghee, whichever you prefer.
Method
In a large saucepan, (I use one that can be transferred to the oven) fry your protein in oil until it starts to go golden.
Then add all your chopped vegetables and mix well with the fried protein.
Now add the grated garlic and ginger, curry powder, salt and pepper, honey, or sugar, and fry some more to get all the flavour in.
Next add your canned tomatoes and enough vegetable stock to just cover everything, and bring to a boil.
Finally, cover your pot with a lid or some tin foil and put it in a moderate oven, 80 degrees or gas mark 6, cook for an hour for chicken or vegetarian, or 1.5 hours for chopped lamb or beef. Instead of putting it in the oven you can put it all in your slow cooker and give it a couple of hours.
That’s it! Serve it with rice or flatbread and salad. Freeze some, share some.
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