Veggie & Tempeh Curry

• porties: 3-4
• actieve tijd: 10 min
• totale tijd: 35 min

Ingrediënten

Protein & Veggies

200 g tempeh, cubed

1 tbsp olive or avocado oil

1 small onion, diced

2 cloves garlic, minced

1 tsp ginger, grated

1 cup cauliflower florets

1 cup diced zucchini

1 cup chopped capsicum

1 cup chopped spinach or kale (optional)

Sauce & Spices

1 can (400 g) diced tomatoes

1 cup light coconut milk or ½ cup + ½ cup vegetable stock (for lower fat)

1 tsp curry powder

1 tsp turmeric

½ tsp cumin

½ tsp coriander

¼ tsp chili flakes or cayenne (optional)

Salt & pepper to taste

Optional Toppings

Fresh coriander/cilantro

Chopped roasted cashews or pumpkin seeds

Lime wedges

Instructies

Prep tempeh: Cut into cubes, optionally steam or pan-fry 3–4 min for firmer texture.

Sauté aromatics: Heat oil in a large pan over medium heat. Add onion, garlic, and ginger, cooking 2–3 min until fragrant.

Add spices: Stir in curry powder, turmeric, cumin, coriander, and chili flakes for 1 min.

Cook veggies & tempeh: Add cauliflower, zucchini, and tempeh. Stir to coat in spices.

Add liquids: Pour in tomatoes and coconut milk. Simmer 10–15 min until veggies are tender.

Add leafy greens: Stir in spinach/kale 2 min before finishing.

Serve: Top with fresh coriander, seeds/nuts, and lime juice. Pair with quinoa, brown rice, or cauliflower rice for a low-GI option.

Notities

🧊 Meal Prep Tips

Store in airtight containers 3–4 days in fridge.

Can freeze for up to 2 months (without rice).

Reheat gently in a saucepan or microwave, adding a splash of water or stock if sauce thickens.

🌈 Variations

Thai-style curry: Use red curry paste, lime, and coconut milk; add bell pepper and green beans.

Chickpea & Tempeh: Add ½ cup cooked chickpeas for extra protein.

Mediterranean twist: Add roasted eggplant, zucchini, and paprika for a richer flavour.

Spicy detox: Add turmeric, ginger, and chili with extra leafy greens for anti-inflammatory boost.