Spicy base for quick and easy meal prep
This quick and easy recipe base can be eaten as is, or with some great additions can make many different delicious meal options. The base is vegan, vegetarian, gluten-free. Not forgetting our meat-lovers, just add some roasted, bbq or pan-fried meat, fish or chicken, that's an easy option
Prep Time10 minsCook Time20 mins
1 420g can of cannellini beans, check label for gluten-free
1 400g can of diced tomatoes,check label for gluten-free
1 Onion - chopped
2 Sticks of celery, finely chopped
2 Small or 1 large carrot chopped
1 tablespoon of Australian Red Curry
1 heaped tablespoon of Natural Greek or Vegan yoghurt for vegan
1 tablespoon of tomato sauce, purchase vegan and gluten-free tomato sauce
Additions to this quick and easy base meal
1Get all your ingredients ready, chop the carrots, onion and celery, open the cans, get the yoghurt and curry ready to add
2Heat your frying pan with approx 1/3 cup of oil and add the chopped onions, celery and carrots, fry gently until the onion is transparent, without browning
3Sprinkle the Red Curry over the vegetables until covered, cook a couple of minutes then add the chopped tomatoes and the cannalini beans and simmer, it will thicken slightly, if too thick just add a little water. Once ready add the yoghurt
Additions to this quick and easy base meal
4If you have left-over sausages from the weekend BBQ, them chop them up and add to the base
5Red Kidney beans are a great addition, no need to sieve out the cans juices, just add in. You can add them to the recipe or otherwise, if you want, take out the cannalini beans.
Another thing to add to that is silken tofu, adds a lovely new texture to the dish.
6Coriander add a beautiful flavour, I really love the aroma and flavour of this wonderful leafy herb.
7This recipe is a base recipe so feel free to add fish, meat or chicken to create another option. Chop any of these options finely and saute first, before adding to the base meal. Its always a good idea to brown the meats, then cook to add that extra flavour
8I've also added things like sesame seeds, lentils, any of the pulses that you love.
9So many other vegetables, just use your imagination and favourites. Things like broccoli, sweet potato, potatoes, just remember to finely chop them and if youre adding at the end, cook first before adding to the base recipe, either in water or even roasting is great.
Options to serve with this recipe
10This recipe in all its forms go with rice, pasta, baked vegetables, potatoes (mashed are really delicious)
Serve with this cheesy, garlic damper, perfect for any occasion.
Ingredients
1 420g can of cannellini beans, check label for gluten-free
1 400g can of diced tomatoes,check label for gluten-free
1 Onion - chopped
2 Sticks of celery, finely chopped
2 Small or 1 large carrot chopped
1 tablespoon of Australian Red Curry
1 heaped tablespoon of Natural Greek or Vegan yoghurt for vegan
1 tablespoon of tomato sauce, purchase vegan and gluten-free tomato sauce
Additions to this quick and easy base meal
Directions
1Get all your ingredients ready, chop the carrots, onion and celery, open the cans, get the yoghurt and curry ready to add
2Heat your frying pan with approx 1/3 cup of oil and add the chopped onions, celery and carrots, fry gently until the onion is transparent, without browning
3Sprinkle the Red Curry over the vegetables until covered, cook a couple of minutes then add the chopped tomatoes and the cannalini beans and simmer, it will thicken slightly, if too thick just add a little water. Once ready add the yoghurt
Additions to this quick and easy base meal
4If you have left-over sausages from the weekend BBQ, them chop them up and add to the base
5Red Kidney beans are a great addition, no need to sieve out the cans juices, just add in. You can add them to the recipe or otherwise, if you want, take out the cannalini beans.
Another thing to add to that is silken tofu, adds a lovely new texture to the dish.
6Coriander add a beautiful flavour, I really love the aroma and flavour of this wonderful leafy herb.
7This recipe is a base recipe so feel free to add fish, meat or chicken to create another option. Chop any of these options finely and saute first, before adding to the base meal. Its always a good idea to brown the meats, then cook to add that extra flavour
8I've also added things like sesame seeds, lentils, any of the pulses that you love.
9So many other vegetables, just use your imagination and favourites. Things like broccoli, sweet potato, potatoes, just remember to finely chop them and if youre adding at the end, cook first before adding to the base recipe, either in water or even roasting is great.
Options to serve with this recipe
10This recipe in all its forms go with rice, pasta, baked vegetables, potatoes (mashed are really delicious)
Serve with this cheesy, garlic damper, perfect for any occasion.
Spicy base for quick and easy meal prep
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