Beef and Vegetable Curry

Beef and Vegetable Curry

4 servings
Preparation 10 min
Cooking 30 min

420 calories per serving 


Ingredients

2 tbsp canola oil   30 mL
1 onions, finely chopped   200 g
1 clove garlic, minced    
460 g ground beef, lean, or extra-lean    
1 1/2 tbsp curry powder   14 g
1/8 tsp ground cinnamon   0.4 g
1 tsp gingerroot, grated   4 g
1/2 tsp turmeric   2 g
1/8 tsp cayenne pepper   0.4 g
2 potatoes, peeled and diced   400 g
1 carrots, peeled and diced   100 g
1 2/3 cup canned tomatoes (diced)   400 g
1/2 cup water   125 mL
1 cup frozen peas   130 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Heat the oil in a sauté pan over medium heat. Add the onion and garlic, then sauté 2-3 min, with stirring, until the onion softens, paying attention not to let the garlic burn.
  2. Add the meat. Cook about 5 min, stirring occasionally with a wooden spoon, until the meat loses its pink colour. Add the curry, other spices, and grated ginger. Cook 1 min.
  3. Add the potatos, carrots, tomatoes, and water. Mix well. Bring to a boil, then reduce the heat, cover and simmer 30 min, or until the potatoes are done. Add water if necessary to maintain a moist environment.
  4. Stir in the peas and cook an additional 5 min Adjust the seasoning, then serve on the warmed plates.

Nutrition Facts Table

Nutrition Facts

per 1 serving (370g)

Amount

% DV*

* DV = Daily Value

Calories

420

Fat

19 g

30 %

Saturated 6 g
+ Trans 0.1 g

30 %

Cholesterol

60 mg

Sodium

210 mg

9 %

Carbohydrate

34 g

11 %

Fibre

6 g

23 %

Sugars

7 g

Protein

28 g

Vitamin A

80 %

Vitamin C

40 %

Calcium

8 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, Pantothenic Acid, Vitamin D
Good source of :
Copper, Fibre, Phosphorus, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E
Excellent source of :
Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin K, Zinc

More info


This recipe is in the following categories: Beef | Main courses/Entrées | Diabetes-friendly | Halal | High Fibre | High Iron | Kosher | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Indian

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