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Beef and vegetable curry

Dinner Lunch

Push the button, and carry on with your busy day while this slow cooker beef and vegetable curry cooks away.

490 mins
9 ingredients
$3 / person
Beef and vegetable curry

Credit: Taste.com.au

Gear

Ingredients

Serves = 8

  • 2 tablespoons rice bran oil (olive oil will do if that is all you have)
  • 1.25kg gravy beef, cut into 3cm cubes
  • 2 brown onions,remove ends and papery skin then finely chopped
  • ½ cup korma curry paste
  • 750g potatoes, unpeeled and cut into 2cm cubes
  • ½ cauliflower, cut into small florets
  • 2x 400g can tomatoes
  • 1 cup reduced salt beef stock
  • 1 cup frozen baby peas

It’s this easy

  • Heat half the oil in the bowl of a 7-litre slow-cooker over medium-high heat. Place some of the beef in the pan and cook the beef for 3-4 minutes or until browned all over then transfer it to a plate. Don’t put too much beef in the pan at one time otherwise it will boil and turn grey instead of brown. Continue browning all the beef in small batches.
  • Heat remaining oil in slow-cooker bowl over medium heat. Cook onion, stirring, for 3 minutes or until softened.
  • Add curry paste. Cook, stirring, for 1 minute. Add potato, cauliflower, tomato, stock, beef, pepper and a small amount of salt. Mix everything up well.
  • Cover, turn the cooker to low and cook for 8 hours, stirring halfway through the cooking. If you don't have a slow cooker, you could place all ingredients in an oven proof dish, cover and cook in a 110°c oven.
  • Add the peas and serve with rice.

Tweaks

  • Serve topped with plain yoghurt and a sprinkle of chopped coriander.

Allergies

Contains: Gluten, Nuts, Sesame, Soy, FODMAPs.

Why is this good?

Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

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Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

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Be Healthier

Caulis are rich in Vitamin C which is well known for its anti-inflammatory properties and can help to reduce heart disease and cancer.

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Healthy Gut

As a good source of fibre, cauliflower promotes a regular bowel habit and feeds the healthy bacteria in your gut to promote digestive health.

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Feel Fuller for Longer

As a good source of fibre, cauliflower can help to slow digestion and promote feelings of fullness, which may help to reduce food consumed throughout the day.

More: Cauliflower recipes (9) Everyday Superfoods

Be Healthier

Potatoes are high in potassium with is linked with reduced risk of hypertension and heart disease.

More: Potatoes recipes (9) Everyday Superfoods

Support Immune Function

Potatoes are a good source of vitamin C to help with wound healing and fighting infection.

More: Potatoes recipes (9) Everyday Superfoods

Feel Fuller for Longer

Potatoes are considered one of the most satiating (filling) foods so may be useful as part of a weight loss diet.

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Be Healthier

Yoghurt is important for overall health.

More: Yoghurt recipes (12) Everyday Superfoods

Better Sports Performance

Yoghurt is a good source of protein.

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Healthy Gut

Consuming yoghurt can help maintaining a healthy microbiota (the colony of bacteria in your gut).

More: Yoghurt recipes (12) Everyday Superfoods

Be Healthier

Peas are high in fibre and can help reduce the risk of Heart disease, Type 2 diabetes and high blood pressure.

More: Peas recipes (7) Everyday Superfoods

Healthy Gut

As a good source of fibre, green peas promotes a regular bowel habit and keep gut bacteria healthy.

More: Peas recipes (7) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz