Go-To Weeknight Curry
Veggies | Protein | Fat | Fruit | Grain
Prep Time 10 minutes
Cook Time 20 minutes
Servings 4 meals
Veggies (about 6 cups total)
- Carrots sliced
- Bell peppers chopped
- Onions chopped
- Broccoli stems chopped
- Cauliflower florets
- Broccoli florets (add these at the very end of cooking)
- Spinach (stir in after removing pot from heat)
- Peas, fresh or frozen (stir in after removing pot from heat)
- 1/2 cup roasted whole cashews, per serving, to garnish (2 oz)
- 1 (15-oz) can lite coconut milk (use regular fat coconut milk for a richer, heavier sauce, but note that this will no longer comply with the BLE weight loss food plan)
- 1 cup mango, pineapple, or papaya, fresh or frozen (12 oz)
- 1 lb potatoes or sweet potatoes cubed
- 1/2 cup cooked rice, per serving (4 oz)
Condiments & Spices
- 2-3 cloves garlic minced
- 1 thumb ginger minced
- 3 Tbsp curry powder or paste good quality
- Fresh cilantro or basil to garnish chopped (optional)
Heat a teensy bit of oil or water in a large heavy bottomed pot over medium heat.
Sauté the minced ginger and garlic for a minute or two, until fragrant.
Add the curry seasoning, coconut milk, veggies, and potatoes (if using).
Add broth or water to reach desired thickness. It should come close to the level of the veggies so that they can fully cook.
Bring to a gentle simmer and cook, covered, until the veggies have softened and the potatoes are cooked.
When the veggies and potatoes are close to done, add the fruit and peas to defrost (if frozen) and to let the flavors meld.
Garnish each serving with the cashews, along with fresh chopped cilantro or basil, if desired.
Bright Line Eating Breakdown:
- One serving of this recipe contains the following (compliant with the BLE female weight loss food plan):
- 1 veggie serving
- 1 protein serving
- 1 fat serving
- 1/2 fruit serving
- 1 grain serving (optional)
Weighing This Meal
- My preferred method for weighing this meal is to weigh my 4 veggie servings raw (for example, 40 oz total if your veggie serving is 10 oz) and add a few extra ounces to compensate for them cooking down. To serve, divide the whole dish into 4 equal sized servings. See this page about other methods for weighing mixed dishes.
- Grain: Add potatoes to the curry or serve over rice
- Protein: Add cashews or cubed tofu
- Fat: Use regular fat coconut milk or add cashews