4-Meal Prep: Healthy Mama’s Beef Curry with Basmati Rice & Stir-fried Beans and Mushrooms

 

Here’s a recipe I am super proud of. Why? Because…

It’s my mama’s recipe.

I grew up eating curries and over the years, mum, who is constantly trying to take care of her health even more as she gets older has tweaked this recipe several times. I remembered asking her “Mum, you didn’t put any sugar in (insert dish here)?” and she will confidently say “no I never put sugar in my cooking for a while now!”. It’s amazing.

Nothing makes me beam even more as a daughter.

Most curry recipes uses coconut milk. I’ve completely eliminated this and replaced it with natural Greek yogurt giving it a tangy and a little sour-ish taste which I love.

Give it a go, make this for the family and tell me what you think!

4-meal Prep: Healthy Mama’s Beef Curry with Basmati Rice & Stir-fried Beans and Mushrooms

Makes – 4 meals but there are leftover curry so get creative!
Time needed – 45 mins
Cost – ~$4.45 for 4 serves

Here’s what you need:

To blend

• 1 red onion, chopped
• 2 tbsp garlic, minced
• 1 cm young ginger, chopped
• 4 tbsp beef curry powder
• 100ml water

Main ingredients

• 2 tbsp extra virgin olive oil
• 1/2 red onion, chopped
• 1 cinnamon stick
• 3 cloves
• 3 cardamoms
• 5 curry leaves
• 3 medium sized Russet potatoes, cubed
• 2 large tomatoes
• 3 tbsp Greek yogurt
• 400g lean beef strips
• 200ml water
• Himalayan pink sea salt

For the beans and mushrooms

• 2 tsp coconut oil
• 1/2 red onion, chopped
• 250g French beans, cut into 2cm pieces
• 300g button mushrooms, sliced
• Black pepper

For your meals

• 400g cooked basmati rice

Here’s how you do it:

1. Begin by cooking your rice. 1 cup of basmati rice to 2 cups of water. This will yield enough for 400g of rice later on when you separate your meals.
2. Blend up all ingredients for the curry paste in the “to blend” category above. Set aside.
3. Heata pan with oil. Add in onions, curry leaves, star anise, cloves and cardamoms. Stir-fry until fragrant without letting it burn.
4. Add in beef strips and stir fry for 1-2 mins before adding in blended curry paste and water. Stir until it boils briefly and then add in potatoes and tomatoes.
5. Let it cook on low heat until potatoes are soft.
6. On a non-stick skillet, heat oil. Add onions, beans and mushrooms. Stir-fry for 2-3 mins and top it off with black pepper.
7. Once curry is cooked, add in salt. How much you put in, I’ll leave it up to you.
8. Build your meals — I’ve added 100g of rice, about 100g of beef and gravy and equally divide the beans and mushrooms!
9. Let it cool down completely before storing for up to 3 days in the fridge.

How much this costs:

*Keep in mind that this numbers are a rough guide. It depends on where you buy it and when. At the end of the day it’s possible to eat healthy without breaking the bank. Also, ~ denotes the items that should already be in your pantry for a long time or it’s a very small amount.

To blend

• 1 red onion, chopped $0.20
• 2 tbsp garlic, minced $0.40
• 1 cm young ginger, chopped ~
• 4 tbsp beef curry powder $0.60
• 100ml water ~

Main ingredients

• 2 tbsp extra virgin olive oil $0.40
• 1/2 red onion, chopped $0.10
• 1 cinnamon stick ~
• 3 cloves ~
• 3 cardamoms ~
• 5 curry leaves ~
• 3 medium sized Russet potatoes, cubed $1.05
• 2 large tomatoes $0.50
• 3 tbsp Greek yogurt $1.50
• 400g lean beef strips $8.00
• 200ml water ~
• Himalayan pink sea salt ~

For the beans and mushrooms

• 2 tsp coconut oil $0.30
• 1/2 red onion, chopped $0.10
• 250g French beans, cut into 2cm pieces $1
• 300g button mushrooms, sliced $3.00
• Black pepper ~

For your meals

• 400g cooked basmati rice $0.60

Total price = ~$17.75
Price per serve = ~ $4.45