Mixed Bean Curry

Intro:

• This curry is a basic recipe I know I can rely on.
• I often make a big batch of the curry sauce and freeze it in portions.
• Then all I need to do is heat through the sauce, stir in a few tins of mixed beans– and dinner is sorted.

Prep Time: 10 minutes

Cook Time: 35 minutes

Serves: 4

Nutritional information:

• • Protein-5.4g
  • Fat-10.8g
  • Fibre-10g
  • Carbohydrates-44.7g
  • Calories-286

Ingredients:

• 3 tbsp coconut oil
• 2 onions, roughly chopped
• 4–5 garlic cloves, crushed
• a thumb-sized piece of ginger, grated
• 2 tbsp medium curry powder
• 1 tsp garam masala
• 1 tsp ground coriander
• ½ tsp chilli flakes
• 10 dried apricots, halved
• 3 apples, peeled and roughly chopped
• 3 peppers, deseeded and roughly chopped
• 2 tbsp tomato purée
• 700ml veg stock
• salt and pepper
• 2 tins mixed beans, drained and rinsed
• brown or basmati rice to serve

Method:

1. Heat the coconut oil in a large pot over a medium heat. A
2. dd the onion and cook for about 10 minutes, until softened.
3. Add the garlic, ginger and spices and fry for 3 minutes, stirring occasionally.
4. Stir in the apricots, apples, peppers, tomato purée and stock and bring to the boil.
5. Reduce the heat, cover and simmer for at least 40 minutes (up to 60 minutes, if you have time).
6. If you want to pre-cook this curry, now is the time to take it off the heat. Let it cool fully, divide it into portions in airtight containers and store it in the freezer.
7. Use a hand blender to purée the curry sauce to the desired consistency, then check the seasoning.
8. Stir in the mixed beans. When the curry is piping hot, ladle it into warmed serving bowls. Serve with brown or basmati rice.