Pea and Broccoli Korma

18 25 509
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 3
Pea and Broccoli Korma
Health Highlights
Hearty dinner season is here and we have the perfect korma recipe for you. This is such an easy and affordable dish that’ll keep the whole family happy.

Ingredients


2 tbsp Olive Oil, Extra Virgin
3 clove(s) Garlic (minced)
1 piece, 2-inch Ginger root (mined or grated)
1/2 pepper(s) Red Thai chili pepper (finely diced)
4 green onion (stem) Green onion (chopped)
1 medium pepper(s) Red bell pepper (cut into strips)
2 head Broccoli, raw (chopped into florets)
250 gm Cherry Tomatoes (quartered)
1 tsp Cumin seeds
1 can (13.5oz) Coconut milk, reduced fat
1 can(s) (16 oz) Diced tomatoes, low sodium, canned
1 tbsp Maple syrup, pure
2 tbsp Curry powder
1 tsp Salt
1/2 tsp Black pepper
200 gm Green peas, raw (canned or frozen)
1 bunch Cilantro (coriander) (chopped)
3 tbsp Cashew nuts, roasted (garnish)

Instructions


  1. Add oil to a pan over high heat.
  2. Once heated, garlic, ginger, chilli, and green onion (scallions). Cook for 2 minutes
  3. Add the red bell pepper strips, broccoli florets, and tomatoes quarters to the pan. Cook for 2 minutes.
  4. When the broccoli starts to char, add the cumin seeds.
  5. Pour in the coconut milk, canned diced tomatoes and maple syrup and season with curry powder, salt, pepper. Stir and cook for about 10 minutes until warmed through. 
  6. Stir in the peas and coriander. Cook for 1 minute.
  7. Serve with a sprinkling of roasted cashews!

Notes:



Nutrition Facts

Per Portion

Calories 509
Calories from fat 261
Calories from saturated fat 152
Total Fat 29.0 g
Saturated Fat 16.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 10.7 g
Cholesterol 0
Sodium 917 mg
Potassium 1941 mg
Total Carbohydrate 55 g
Dietary Fiber 16.7 g
Sugars 25.8 g
Protein 15.5 g

Dietary servings

Per Portion


Meat Alternative 0.9
Vegetables 7.1

Energy sources


Pygal37%460.1115547015585159.1921614265926351%319.0064485633871258.0860458671270412%347.29488352674275113.5724993846017737%51%12%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
  • Lynn Munsinger Brown Lynn Munsinger Brown (Dec. 15, 2017, 10:34 a.m.)

    ginger and diced tomatoes are never used in this recipe (although of course I added the ginger, what's a korma without it?). Instructions don't say to let it simmer, but you'll need to for about 10 minutes to bring flavors together and soften broccoli depending on how small you cut it.





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