Healthy Peanut Butter and Broccoli Curry Recipe

Peanut butter recipes may not sound like the healthiest option, but a little goes a long way in this flavor-packed Broccoli Curry.

Indian curries are one of my favorite types of food, and this version is lighter than most. The peanut butter adds a creamy, nutty flavor, which feels like it should be high-calorie (but is actually good for you!).

Broccoli, a type of cabbage that originated in Italy, has super-powered health benefits. Many studies have shown broccoli to have antioxidant1 and anticancer2 properties, thanks to3 the prevalence of the health-promoting compounds, glucosinolate and ascorbic acid. Besides that, I think broccoli is delicious!

Much as I love broccoli, it may not be a hit in your house – the basics of this curry recipe can be adapted to suit your preferences: try broccolini, a hybrid of broccoli and Kai-Lan, also known as tender-stem broccoli, which originated in Japan and is now grown extensively in California. It has a much sweeter flavor than regular broccoli. If you still can’t be persuaded that a broccoli and peanut butter recipe is a match made in heaven, you could use cauliflower or okra instead.

 

 

Healthy Peanut Butter and Broccoli Curry Recipe

Serves: 4

Prep Time: 5 min | Cook Time: 30 min | Total Time: 35 min


 


Ingredients:

1 tsp. Coconut Oil

1 Red Onion

1 Green Bell Pepper

3 Cloves Garlic

1 in. Piece of Ginger

1 Red Chili, de-seeded

1.5 tsp. Ground Cumin

1.5 tsp. Ground Coriander

1.5 tsp. Ground Turmeric

3 tsp. Curry Powder

1 400g Can Chopped Tomatoes

1 tsp. Sugar

1 Vegetable Stock Cube

3 tbsp. Crunchy Peanut Butter

1 lg. Head Broccoli (approx. 350g) or equivalent vegetable

 

Instructions:

Take a heavy pan and heat the coconut oil. Dice the onion and pepper, add them to the pan and cook until soft, around 7 minutes. Finely chop the garlic, ginger and chili and add them to the pan also. Stir, and cook for around another 5 minutes, using a little water to soften, if required

 

Add the spices (cumin, coriander, turmeric and curry powder) and cook for a few minutes more, stirring constantly until the other ingredients are coated.

 

Add the tomatoes, the sugar and the stock, dissolved in just 200ml hot water, and stir, then allow to simmer for 10 minutes, whilst you chop the broccoli.

 

Stir in the peanut butter, then add the broccoli, cover and simmer for a further ten minutes, until the broccoli is tender and the curry has thickened.

 

 

Served with a side of rice, or Indian naan bread, this vegetarian curry recipe is mild enough to please the whole family, but still packed with a spiced, nutty, aromatic flavor. The curry will save in the fridge for up to three days (and the flavors actually improve with age!) and reheat in the microwave or on the stovetop in just a few minutes.

Recipe | Vegetarian 

Zoe Pickburn – CookingYourself Recipe

References:

  1. http://pubs.acs.org/doi/abs/10.1021/jf504929m
  2. http://www.sciencedirect.com/science/article/pii/S0021967313010959
  3. http://www.sciencedirect.com/science/article/pii/S0023643814001236