High Fibre, High Protein Curry

High Protein High Fibre Beef Keema

Beef and Lentil Keema

This high fibre high protein curry is a perfect recipe for women over 50, bringing together plant and animal proteins, plenty of fibre, mildly spiced, 12 plants (excluding the rice) so great for the gut diversity.

Adapt to fully vegetarian by taking out the mince and doubling up on the lentils.

Beef and Lentil Keema

Ingredients

• 1 finely sliced onion

• 2 crushed garlic cloves

• 1 tsp hot chilli powder

• 1 tbsp garam masala

• 5cm piece fresh ginger, grated

• 1 tsp ground turmeric

• 350g minced beef

• 1 tin green lentils

• 400g chopped tomatoes

• 250ml stock or water

• 200g frozen peas

• 100g spinach

• 100g Greek natural yogurt (fat free for you but family could have full fat)

• Large handful of fresh coriander leaves

• Juice of 1 lime

To serve

• Extra yogurt and coriander

• Brown rice

Method

1. In a large frying pan, heat a drizzle of olive oil over a medium heat.

2. Add the sliced onion and crushed garlic. Fry for 5-8 minutes, then add the hot chilli powder, garam masala, grated fresh ginger and ground turmeric. Fry for 2-3 minutes.

3. Add the minced beef and fry for 3-4 minutes, then add the lentils, chopped tomatoes, and water. Simmer for 20 minutes.

4. Add frozen peas and spinach, then cook for 6-8 minutes until the peas are soft and the spinach has wilted.

5. Stir in natural yogurt, a large handful of fresh coriander leaves and the juice of 1 lime.

6. Top with extra yogurt and coriander, sprinkle with ground black pepper

7. Serve with extra veg and a couple spoonful’s of brown rice.

Notes

Don’t be too precious about ingredients like lime and coriander.  They do add an authentic flavor but I often make this without them. 

I devised this recipe for a client whose goal is more energy and to support healthy. She wanted to include more plant based foods but wanted 'normal' foods that the whole family could eat. We agreed to aim for higher protein and not compromise on fibre. There are loads of options for this recipe. Meat free, leave out peas, add in other veggies, freeze, serve with naan bread, rice, salad, wraps, nachos or whatever other favourites the family might want. My client, a 55 year old woman aiming for weight loss and increased energy as well as supporting muscle mass and hormone production will be having the Keema with a small portion of rice and some roasted broccoli.

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