Pumpkin curry with cauliflower rice
Nutrient content per person: Calories 378 kcal Carbs 36 g Fat 18 g Protein 27 g
The health benefits of nutritional yeast: * is a great source of protein, B vitamins and trace minerals. Fortified nutritional yeast contains more B vitamins than unfortified varieties, as extra amounts are added during manufacturing.
* has all nine essential amino acids that humans must get from food. One tablespoon contains 2 grams of protein, making it an easy way for vegans to add high-quality protein to meals .
* One tablespoon contains 2–30% of the RDI for trace minerals, such as zinc, selenium, manganese and molybdenum. Trace minerals are involved in gene regulation, metabolism, growth and immunity.
This recipe serves 2 people
Preparation time: 30 minutes
500 g pumpkin
350 g cauliflower
100 g soybean flakes
2 cloves of garlic
1 tbsp oil
1 tbsp nutritional yeast
1/2 of tsp salt
1/2 of tsp ground lemon pepper
1/2 of tsp ground turmeric
1/2 of tsp ground chili pepper
tbsp vegan yogurt (extra 10 kcal per person)
Let's start making curry. Wash and clean the pumpkin. Then cut it into small cubes. Heat the pan on the stove and add oil to it. Same time chop the onion and garlic cloves into small pieces. When the oil is hot, put the onion, garlic, and pumpkin on a pan. Fry for about 10 to 15 minutes, stirring occasionally until the pumpkin has softened. Add the soy flakes to the pan. The pan should have enough liquid coming from the pumpkin. If the liquid, however, has evaporated, add a little water to soften the soy flakes. Fry for another 10 minutes. Now the pumpkin should be soft and soy flakes ready. Turn off the stove and add the spices. Stir well. Allow it to cool down slightly. We're going to make cauliflower rice. You need a food processor to make cauliflower rice. Take the cauliflower, place it in a food processor and cut it into small pieces. The rice is ready, you can add some salt to it. Place the cauliflower rice on the plate and the pumpkin curry on top. For decoration, you can add yogurt and coriander leaf. Bon Appetit!
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