If you’ve wondered how to diversify your (meat based) protein sources then this recipe is for you. It’s made with turkey mince, which is fast cooking, flavoursome and a being a darker cut of meat provides a quality hit of iron (approx 6mg per serve acquired from both meat and plants) too.
Being protein conscious and ensuring you’re not leaving large protein gaps in your day is important. With approx 32g protein per serve (when dished up with quinoa) this is a sure fire way to scoop up your protein and dive into a delicious meal in one.
PROTEIN RICH TURKEY CURRY
Serves 4
Gluten free : Dairy Free
1 tbsp extra virgin olive oil or coconut oil
4 cloves garlic, peeled and finely sliced
1 medium brown onion, peeled and chopped
2 tsp grated fresh ginger
500g turkey mince
1 1/2 tbsp mild Indian curry spice powder
1 red capsicum, seeds removed, flesh cut into 2cm chunks
2 medium zucchini, cut into 2 cm chunks
400ml coconut milk
1 cup chicken broth or stock
1 tbsp tamari or gluten free soy sauce
2 cups baby spinach
juice of 1 lemon or lime
To serve:
3/4 cup quinoa grain, rinsed and drained, then cooked according to packet instructions
*Alternatively serve with a quinoa and rice combo or other starch/ veggies of choice e.g. baked pumpkin wedges, cooked frozen peas etc
Heat a large saucepan on medium heat and add extra virgin or coconut oil to the pan. Add garlic, onion and ginger and cook for 4-6 minutes, before adding the turkey mince (ground turkey) breaking it up in the pan with a spoon so it browns off evenly. Once the turkey mince is browned, add the curry powder and mix, and cook for 1 minute so it becomes aromatic. Add the red capsicum and zucchini and cooked for 3-4 minutes then add the coconut milk, chicken stock/broth and tamari and bring to a simmer. Once it has come to a simmer, cook for 30 minutes so the liquid reduces and a lovely curry sauce is created. Fold through the baby spinach and cook until wilted. Remove from heat, add the lemon or lime juice and serve with cooked quinoa or your choice of starch / veggies.
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