Chickpea curry with cauliflower, broccoli, kale and quinoa: vegan with taste.
- DNC® | Dietetica e Nutrizione Clinica
- 1 feb 2022
- Tempo di lettura: 5 min
You don't necessarily have to be vegetarian or vegan to totally replace animal proteins with the green ones of legumes, just bring tasty recipes to the table that don't make us forget the taste of animal proteins. Here we offer you a DNC®plate recipe from the Program Nutri®VEG that replaces meat proteins with legumes.
You have no idea how quick and tasty this DNC®plate recipe is! You will need a few simple ingredients to prepare this DNC®plate VEG recipe with a spicy and enveloping flavor, ready in less than 30 minutes, you can keep it in the fridge in an airtight container for up to 4 days. It is excellent as a single vegan dish or as a vegetable side dish for a meat or fish preparation.
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Curry is a blend of spices of Indian origin, which produce the typical yellow-mustard powder with a strongly aromatic scent.
Curry (Masala in the Hindi language) is a mixture of spices ... the mixture of spices as well as the cooked dish: thus curry was born.
The composition of the classic curry includes:
black pepper, cumin, coriander, cinnamon, turmeric, cloves, ginger, nutmeg, fenugreek, chili, saffron, cardamom.
🍳 PREPARE with DNC®plate step by step
Step 1: PREPARE THE INGREDIENTS
There is no quick recipe without the preparation first of all the necessary !!
You need for each dish:
- 1/2 large or 1 very small cauliflower cut into blanched florets 1 cup of cooked chickpeas (you can prepare them dry by soaking them in water for 12 hours or then cooked for 50 minutes in salted water and bay leaf)
- 4-6 leaves of black cabbage
- 1/2 - 1 teaspoon curry (spice blend)
- 1 cup of cooked quinoa (white, tricolor, black as you like if you cook it, follow the instructions on the package) otherwise you can choose couscous or basmati rice
- 2-3 florets of broccoli
- BIO granular vegetable broth or you can prepare it yourself (celery, carrot, onion, salt, 500ml of water)
- 1/4 lemon
- parsley for garnish
- salt
- extra virgin olive or coconut oil
- water or coconut milk (you can find it in the ethnic cuisine part of the supermarket)
(optional: fresh chilli)
Step 2: START WITH THE TASTE the MAKEUP is ROASTING before STEWING!
Forget the long and complicated procedures .. Follow these simple steps and you will get a spectacular result that will surprise your family or your guests. You can bring this recipe to the table as a single dish for a family dinner, it will fill your home with the typical aromatic scent of curry, a unique flavor! If you prepare it in advance, you can take it to work as a lunch to reheat. The secret to a good dish is to mix the flavors. Follow the steps and you will surely introduce this recipe among the most popular of your family! Having no animal proteins, it is also suitable for those who have to reduce fat, if you choose quinoa it is also gluten-free!
DO THIS In a non-stick pan, heat a teaspoon of oil and toast the spices to extract all their flavor. Drain the chickpeas from the water and put them in the pan, then add the cabbage and broccoli florets and the black cabbage leaves. Season with salt. When everything is flavored, add 1 ladle of vegetable broth to prevent the vegetables from sticking. Now add the coconut milk (1/2 glass) and cook until the liquid in the pan has reduced. Arrange the previously cooked quinoa on a plate and distribute a portion of the curry per head. Remember to add all the solid content first and then at the end add the cooking broth according to taste. Garnish with chopped parsley for a fresh note. Top off the dish with a squeeze of lemon for a sour note. Do you miss the spicy? You can add fresh red pepper cut into rounds at this stage. You can serve it hot or cold
You can choose other vegetables if you don't like the ones in the recipe and replace the coconut milk with vegetable cream.
Passaggio 3: TUTTE le DRITTE per un PIATTO GOLOSISSIMO senza SENSI di COLPA
Check carefully the quantities per portion you have in your Nutri® program that you are following according to your needs and adapt them to those of the recipe!
NO TIME?? So do this: prepare this recipe in advance and keep it in the fridge closed in an airtight container for up to 2 days
DO YOU LOOK COMPLICATED ??? Alternatively, you can use pre-cooked quinoa (you can find it at the supermarket and in BIO stores) or use basmati rice. Don't like curry? You can use 1/4 teaspoon of turmeric for each dish. The Nutritionist recommends:
Replacing an animal dish with a vegetable one is always a good idea especially for lowering blood fat levels.
Are you following YOUR Program Nutri®WEIGHT to lose weight?
You can add this recipe to your snack by considering the quantities of YOUR Program Nutri®
Are you following YOUR Nutri®SPORT program? You can use this recipe as a post-workout recovery dinner Dr. Ravelli Lia
Dottoressa Ravelli Lia
Resp. DNC®,
creatrice Programma Nutri®
Nutrizionista Sportiva, Dietista Clinica
Spec.Tecn. Assist.
Perfezionata in Nutrizione e Benessere
Perfezionata in Nutrizione e Alimentazione Pediatrica
Perfezionata in Nutrizione Oncologica
Perfezionata in Nutrizione Sportiva
Master in Nutrizione Sportiva
Diplomata in Omeopatia
Esperta in DCA, Fitoterapia, Eubiosi/Benessere Intestinale
DO YOU HAVE TO LOSE WEIGHT? DO YOU HAVE TO PUT MASS? DO YOU HAVE TO BE GOOD? DO YOU HAVE PATHOLOGIES? DON'T have Program YOUR Nutri® yet? -> Contact the DNC® Secretariat send a DM or an SMS whatsapp 3385666771 or visit the SITE (fill out the form)
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DISCLAIMER The advice provided is a DNC® mini-GUIDE but cannot in any way replace the outpatient visit. Specific Clinical Nutrition is based on the person and his life (work, pathologies, sports, tastes, habits) and cannot be generalized in any way! The treatments described on the site do not represent a precise indication of the results that can be obtained, which may vary from person to person. The dietary and phytotherapeutic advice in the article must be understood for training purposes only. This information should never replace the personalized advice of a specialist. Therefore, any decision made on the basis of these indications must be understood as personal and according to one's own responsibility.
