Love curry? So does Mindful Chef.
Treat yourself to these delicious Japanese and Thai-inspired curries on week two of your plan.
Aubergine katsu curry with edamame & rice
Our lighter, healthier spin on a Japanese favourite uses sticky aubergine rather than chicken, and baking rather than deep-frying. Protein-rich edamame beans and garden-fresh Tenderstem broccoli are our irresistible greens, served up on the side.
Ingredients
- 1 aubergine
- 60g creamed coconut
- 2 tsp curry powder
- 100g fresh edamame beans
- 2 garlic clove
- 4cm fresh Brazilian blue Hawaiian ginger
- 2 tsp maple syrup
- 2 spring onion
- 80g brown rice
- 2 tsp white sesame seeds
- 1 tbsp tamari
- 180g Tenderstem broccoli
Macros
62.56g carbs • 34.06g fat • 17.34g protein
Method (30 minutes)
1. Preheat the oven to 200C / fan 180C / gas mark 7 and boil a kettle. Rinse the brown rice and place in a saucepan with 400ml boiling water and a pinch of sea salt. Simmer for 20-25 mins, adding the edamame beans for the last 2 mins. Drain. Dissolve the creamed coconut in a jug with 150ml boiling water.
2. Heat a dry, medium-sized frying pan on a medium heat and add the white sesame seeds. Cook for 1-2 mins then transfer to a small bowl and reserve for later.
3. Slice the aubergine into 1cm-thick rounds (you should have 10 slices). Place in a large bowl with the tamari, maple syrup and 1 tsp oil, then mix well to cover the aubergine in the marinade. Place the aubergine on a baking tray lined with parchment paper and cook in the oven for 15 mins, until softened.
4. Make the katsu curry sauce. Finely slice the spring onions and peel and grate the ginger and garlic. Heat the same frying pan used for the sesame seeds with 1 tsp oil on a medium heat. Add the garlic, ginger and just half the spring onions, then cook for 3 mins, until softening. Add the curry powder and cook for a further minute, then pour in the creamed coconut and simmer for 10 mins, or until thickened to a desired consistency.
5. After the aubergine has been in the oven for 15 mins, add the Tenderstem to the same tray. Cook together for 10 mins.
6. Add the remaining spring onion to the drained rice and edamame beans. Mix.
7. Spoon the edamame rice into two warm bowls. Place the sliced aubergine over the rice and the Tenderstem broccoli alongside. Sprinkle the aubergine with the sesame seeds and pour the katsu curry sauce over the aubergine.
Red Thai chicken curry with courgetti
Coconut, ginger, lime – it’s a classic red Thai curry, but spooned over light, nutritious courgetti. We pack in more veg with sweet potato, a vitamin A source, and make it filling with free-range chicken.
Ingredients
- 300g free-range chicken thighs
- 1 handful of fresh coriander
- 300g courgettes
- 40g creamed coconut
- 4cm fresh Brazilian blue Hawaiian ginger
- 1 lime (use half)
- 1 red pepper
- 300g sweet potato
- 2 tbsp red Thai curry paste
Macros
49.23g carbs • 28.95g fat • 40.46g protein
Method (30 minutes)
1. Boil a kettle. Peel and chop the sweet potatoes into 1cm pieces. Peel and finely chop or grate the ginger. Chop the red pepper into bite-sized pieces and roughly chop the coriander leaves. Dissolve the creamed coconut in a jug with 150ml boiling water.
2. Cut the chicken thighs into bite-sized pieces.
3. Heat a large frying pan with 1/2 tsp oil on a medium-high heat. Add the sweet potato and cook for 5 mins until softening, then add the chicken, cooking for 10 mins until turning golden. Stir in the ginger and red Thai curry paste and cook for 2 mins, stirring continuously.
4. Add the creamed coconut and red pepper and simmer for 10 mins, until the chicken is cooked through and the sweet potato is tender. Stir in the juice from the half lime and half the coriander.
5. While the curry is simmering, remove the ends of the courgettes, but leave the skin on. Prepare the courgetti using a peeler – slice the courgettes into long, thin strips (or use a julienne peeler or spiralizer if you have one).
6. Heat another frying pan with 1/2 tsp oil on a medium heat. Cook the courgetti for 1 minute, stirring frequently, until slightly softened.
7. Serve the courgetti in two warm bowls and spoon the red Thai chicken curry over the top. Garnish with the remaining coriander.
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