Curry In a Hurry - Whole Foods Market edition.

 

Love Indian food but don’t trust the ingredients used in your favourite take out? I will show you how you can make 4 Indian inspired dishes using all organic ingredients for roughly $50 to feed 3 – 4 people per dish. Total servings can range from 12 – 16 servings for $50, that is $4-$5/serving. All dishes will be 100% organic, no added sugar and fully plant based. Added bonus for all the busy people, they can all be made in under 20 minutes, perfect for your weeknight meals.

This week I went to Whole Foods Market and bought ingredients to make the following:

  1. Spinach Chickpea Masala
  2. Tofu Butter Masala
  3. Curried quinoa with roasted peppers and cauliflower
  4. Curried ginger lentil and cauliflower soup

 

I bought the following for CAD $48.95

1 can organic Garbanzo Beans by Eden Organic $3.69

2 Organic Bell Pepper - $3.99

1 Organic Cauliflower - $5.99

1 Organic Extra Firm Tofu by Soyganic - $3.29

1 Organic baby Spinach - $4.99

1 Good Food For Good Organic Butter Chicken Sauce - $8.99

1 Good Food For Good Organic Coconut Curry - $8.99

1 Good Food For Good Organic Tikka Masala - $8.99

 

I had following at home:

  1. Rice
  2. Quinoa
  3. Avocado oil
  4. Coconut Oil
  5. Salt

Lets get started

 

Spinach and Chickpea Masala

Serves 4 and has 21g of plant based protein

Ingredients:

1 can organic Garbanzo Beans by Eden Organic - $3.69

1 Good Food For Good Organic Tikka Masala - $8.99

1 Organic baby Spinach box (5Oz)- $4.99

½ TSP salt

1 cup water

 

Method:

  1. Rinse and drain Garbanzo beans.
  2. Add the whole jar of Good Food For Good Organic Tikka Masala to a soup pot along with garbanzo beans.
  3. Add 1 cup water and ½ Tsp salt and bring to a boil
  4. Let it cook for 5 minutes on medium high
  5. Chop ½ of the spinach and add to the garbanzo bean masala soup pot.
  6. Remove from heat and serve with rice.

 

Tofu Butter Masala 

Serves 4 and  has 32g of plant based protein

 

Ingredients:

1 block Organic Extra Firm Tofu by Soyganic(350g) - $3.29

1 Good Food For Good Organic Butter Chicken sauce - $8.99

1/2 Organic Red pepper cubed - $1.00

½ TSP salt

1 cup water

 

Method:

  1. Cube tofu into ¾ inch cubes.
  2. Sauté peppers in 1 Tsp oil to get some nice color and then remove from the pan.
  3. In the same pan add the cubed tofu and to get slightly golden.
  4. Add the whole jar of Good Food For Good Organic Butter Chicken sauce to the pan
  5. Add 1 cup water and ½ Tsp salt and bring to a boil
  6. Let it cook for 5 minutes on medium high
  7. Add peppers to the pan and cook for 1 minute or till desired consistency is achieved.
  8. Remove from heat and serve with rice or naan.

 

Curried Quinoa with Roasted Peppers and Cauliflower

Serves 3 and has 26g of plant based protein. You can up the protein. You can boost protein further by adding Tofu or Chickpeas.

Ingredients

1 Organic Bell Pepper - $1.99

1 Organic Cauliflower - $5.99

½ jar Good Food For Good Organic Coconut Curry - $8.99

1 TSP salt

1 cup water

1 cup prewashed organic multicolor quinoa by GOGO quinoa

3 tsp Chosen Foods Avocado Oil

 

Method

  1. Wash and separate the florets of cauliflower – save the leaves and stems for our next dish
  2. Wash and cube 1 bell pepper
  3. In a heavy bottom pot that has lid add 2 Tsp of Avocado oil and toast quinoa for a minute to release the nutty aroma.
  4. Add ½ cup Good Food For Good Organic Coconut Curry Sauce and 1 cup water. Mix well and let it boil. Continue cooking till water evaporates 12-15 minutes.
  5. While quinoa is cooking toss cauliflower in 1 tsp oil and ¼ tsp salt and air fry till golden brown – 10 minutes
  6. Once Cauliflower is almost ready toss the peppers in oil and salt and add to the airfryer for another 5 minutes
  7. Add the roasted vegetables to quinoa and stir.
  8. Cover and leave for 5 minutes, make sure quinoa is fully cooked.

 

Curried Ginger lentil and cauliflower soup 

Serves 4 and has 49g of protein from red lentils.

 

½ jar Good Food For Good Organic Coconut Curry - $8.99

1 cup red lentil, rinsed and soaked for 10 minutes

1 Tsp Salt

4 cups water

2 Tsp chopped ginger

Cauliflower leaves and tender stems

 

Method:

This soup uses the cauliflower leaves and stems that we would normally throw away. Its rich in protein and flavour and takes no time to make.

  1. Airfry the cauliflower leaves and stems with a tsp of oil and ¼ tsp salt
  2. Add all ingredients to the instapot and pressure cook for 3 minutes, quick release after 10 minutes
  3. Blend till smooth and enjoy.

Hope you enjoy the recipes, please let me know if you want to see more of this style of blogs. 

← Older Post