Recipe: Easy Curry Sauce

IMG_5066Post by Paula Jahn, Co-owner, Registered Dietitian & Cooking Class Instructor at Nourish Northwest

Clients often ask for quick weeknight meals that can be prepared with kitchen staples. Bonus points for healthy and budget-friendly meals. I have just the recipe. If you have an onion and garlic laying around, you can make this curry sauce with pantry staples in less than 20 minutes. I made this curry bowl with leftover brown rice and soy curls, which comes out to less than $2.00 per serving. I love to have soy curls on hand for a quick source of protein. They are minimally processed, mimic the texture of meat, and take on flavor well. Use cooked chicken or chickpeas for a soy free version.

If making this recipe with soy curls, pour boiling water to cover for 10 minutes and drain.

1/8 pound dried soy curls yields ~3 cups rehydrated
1/4 pound dried soy curls yields 4 generous servings

We’ve shared this trick for “chopping” fresh ginger many times in our cooking classes. Everyone gets really excited about it. Grate frozen pieces (no need to peel) with a Microplane.

The best cooking tip!
The best cooking tip!

 

 

Healthy, satisfying and inexpensive meal.
Healthy, satisfying, inexpensive meal.

Easy Curry Sauce + Bowl

Sauce serves 4-6

Ingredients

For the sauce:

1 tsp coconut oil

1/2 yellow onion, finely chopped

2 cloves garlic, minced

2 tsp fresh ginger, grated

1 1/2 to 2 tablespoons curry powder

Pinch of cayenne, to taste

1 (13.5 oz.) can coconut milk

1 Tbs tamari, or soy sauce

2 tsp pure maple syrup or honey

1/2 teaspoon salt, or to taste

Juice of ½ a lime

For bowl:

½ cup cooked brown rice/serving

½ cup protein: chickpeas, soy curls or chicken/serving

½ cup roasted sweet vegetables/serving

Preparation

  1. Heat coconut oil in a skillet over medium heat. Sauté onion and garlic until onion is translucent, about 3-5 minutes.
  2. Add ginger, curry powder, a pinch of salt and cayenne. Stir and cook for 1 minute.
  3. Add remaining ingredients, bring to a simmer, and cook until slightly thickened, about 10 minutes. In a bowl, layer rice, protein and vegetables. Top with ¼ cup curry sauce.
  4. *To add more flavor to protein, simmer for a few minutes in sauce.

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