Need a quick dinner to warm you up after your winter runs? Try this veggie option from nutritionist Anita Bean’s new book, The Vegetarian Athlete’s Cookbook. This protein-packed curry is delicious and really easy to make. Black beans are rich in protein as well as fibre and iron. Both the yoghurt and almonds supply useful amounts of calcium. Make a larger quantity and keep the remaining portions in the fridge for up to three days or freeze for up to three months.
1 tbsp light olive oil or rapeseed oil
1 onion, chopped
1 carrot, sliced
1 medium potato, peeled and cut into cubes
½ butternut squash, peeled and cut into cubes
125 g (4 oz) broccoli florets
50 g (2 oz) frozen peas
½ teaspoon of each: cumin, coriander and turmeric
1 crushed garlic clove
1 teaspoon grated fresh ginger
200 g (7 oz) tinned chopped tomatoes
4 tbsp coconut milk
4 tablespoons plain yoghurt
25 g (1oz) ground almonds
400g (14oz) tinned black eye beans, rinsed and drained
Small handful fresh coriander leaves, chopped
Salt and freshly ground black pepper
Heat the oil in a large pan and add the onion. Cook gently for 5 minutes until softened. Add the vegetables, spices, garlic and ginger and cook for a further minute then add the tinned tomatoes and about 125ml (4 floz) water. Bring to the boil, turn down the heat and cook for 10 minutes. Add the beans and continue cooking for 2 – 3 minutes.
In a separate bowl, mix together the coconut milk, yoghurt and almonds, then stir into the curry. Turn off the heat, taking care not to boil otherwise the yoghurt may curdle. Stir in the coriander and season with salt and freshly ground black pepper.
Serve with whole grain rice or wholewheat chapattis or flatbreads.
Nutrition per serving: 592cals, 26g protein, 21g fat (7g saturates), 66g carbs (22g total sugars), 18g fibre
Taken from The Vegetarian Athlete’s Cookbook by Anita Bean (Bloomsbury, £14.99) published on 29 December 2016.