Our Happy Shape Challenge is starting on January 22nd find out more here https://bit.ly/HappyShape
Plant Based Cooking can be as easy and as healthy as you want it to be, simple changes can make plant based cooking great for achieving or maintaining your desired weight that’s why this Butter Bean Curry is one of the most cooked recipes on our Happy Shape Challenge, people love how easy and customisable it is. Having a strong foundation to cooking really opens door to infinite cooking possibilities and helps keep cooking new and fresh. We hope you enjoy this and check out the link above for more info on our online courses.
All the best,
Dave & Steve.
#TheHappyPear
Yo dudes welcome to 5 minute delicious Butterbean Curry that’s super wholesome it’s easy to make and it literally cost you pennies this is one of the most popular recipes on our happy shape challenge which starts January 22nd First Step I’m going to serve this with some whole meal couscous cuscus
Literally takes 5 minutes to is that the same as cuscus yeah yeah sorry we uh in Ireland we’re not very good at pronouncing it but cuscus so pinch of salt in there and we’re going to go in with just just boiled water just cover literally about a centim over uh the
Meniscus if you will and I’m literally going to cover and allow the steam to cook and that’ll be ready just as we go to serve our Curry great literally job of doing that Stevie okay we got a wide bottom pan on a high heat we’re going to cook this
With no oil cuz we want to make this low and energy density we want it packed with fiber and we want a dish that really fills you up this is super filling delicious Curry so into the pan there’s some oyster mushrooms I have approximately 150 g these are locally
Grown by our friends Stefan and these are wonderful kind of texture bombs and even if you don’t like mushrooms you might be surprised that you actually like oyster mushrooms yeah now they are hard to find sometimes you might be able to find them so if you can’t find them
Just use whatever mushrooms you can find P Bell Chestnut flat cap button will all do fine even shitake any type will work fine so and don’t worry mushrooms are about 90% water so these will cook down base flavors we’re going to go with um I’ve got one nub of Ginger and Ginger is
Great for digestion it really really is it’s been proven in lots of studies to really help against nausea PMs and it’s also in some studies you’ve shown that it really helps in terms of speeding up your metabolic rate which can Aid in fat loss so there you go very good and also
If you do see kind of knife skills here and you’re going I can’t cook like that on the course we do cover lots of elements such as um recipes basic knife skills appr the kit and this is the happy shape course in case you’re wondering so in goes our Ginger and
That’s just going to help permeate the flavors in amongst the mushrooms we’ve got two two cloves of fresh garlic garlic is incredible it’s packed with it’s part of the aliam family it’s packed with Allison is the main compound in which is really super beneficial for
Your health in so many ways we got two clothes finally diced we’re going to add to the pan and it’ll cook down and imbue its flavor to this dish garlic does quick cook or cook sorry garlic does cook quicker than Ginger so we’re going to pop it a little lighter chili heat of
Any chili is in the seeds so just be careful if you don’t like it spicy um we’re both Irish didn’t weren’t raised with a huge amount of chili spice you’re you’re whatever way you’re a bit more sensitive spice okay well we’re going with half of chili anyway one way or
Another depending on uh which one is more tolerant H we’re going to use green onions or scallions the typical Indian stock is onion garlic ginger and chili because this is a 5 minute dish it’s hard to get caramelization on the onions within 5 minutes so we’re using green
Onions also known as scallions I’m going to chop 3/4 of the onions and keep the remainder um for garnish and if you find anything sticking to the bottom of the pan just add a tiny little bit of water why are we cooking with water David not
Oil so we’re cooking with water cuz it’s low in calories it’s got no calories at all whereas oil has 120 calories per tablespoon so by leaving it out we’re making this lower in calories um and literally by cutting out oil from your diet over the course of a week you will
Typically um save yourself 2,000 calories and to burn 2,000 calories you would approximately have to run a marathon so it’s a small little chains that just compans over time yeah so I’m adding a little bit of oil and this process is called deglazing where I simply take off the flavor from the
Bottom of the pan and incorporate back into the dish Okay so we’ve cooked that down for about 2 to 3 minutes it’s nice it’s starting to Brown okay the perfect tamari um is a wheat free soya sauce if you don’t tamari you can use soy sauce we’re going to make two tablespoons of
Tamari or soya sauce this just really imparts the Deep AME flavor into the mushrooms mushrooms are like sponges they absorb it I’ve got two tablespoons of just a medium curry powder and and that’s going to be just the base flavor of our Curry don’t worry about any else
You can add more complexity if you want it but that’s just a lovely Bas seasoning in on top of this we’ve got one tin of butter beans which we’ve drained and rinse so that’s 250 g of cooked butter beans and 250 g of cooked lentils they’re both tins they’re both
Organic um they’re high in fiber they’re high in nutrition and they’re really tasty they’re really good at filling you up beans and lentils are high in protein and they’re great at filling you up they’re also medium medium density so they’re really really good source of so many different nutrients H in terms of
We’re going to go with one tin of chopped tomatoes and we’re going to go with one tin of light coconut milk Dave why would we go with light coconut milk so light coconut milk also known as lowfat coconut milk it’s got half the amount of of fat in it lowfat coconut
Milk has about 9 to 10% fat whereas H full fat cocon milk has somewhere between 19 and 20 so low fat is much better in general for your cardiovascular health and if you’re concerned with weight in any sense in terms of finish this off one of the keys
To good health is diversity and the key to overall health is H eat the rainbow so here we’re just putting in some frozen peas so over the course we do talk about this is our happy shaped challenge we do talk about theimportance over progress over Perfection and freezers are really practical they
Minimize waste and they mean you always have access to veg irrespective of the Season okay final thing we’ve got some coriander growing here and I’m going to incorporate lots of fresh coriander also known as cilantro look with those green onions too on the top coriander
Obviously use it if you like it if you don’t like it for 9% of the population genetically it tastes like soap so if you’re one of those people um you don’t need to use it um but it does add a nice pop of color and just adds that deep
Kind of coriander flavor which is lovely and zesty and limey Hearts fluffy cous couscous take a fork and just fluff it fluff fluff fluff fluff fluffu beautiful and final thing which is super super important is to taste and season so what what we will always say is no amount of
Fancy cooking technique will make up for an underseasoned dish what are the base flavors base flavors you’re going to start with salt salt is the five basic flavors are salt Sweet Bitter acidic and Umami we’re going to start with salt the coconut is probably bringing the sweet
The bitter is probably coming from the green onions um we’ve got a bit of sweet coming from the coconut milk and the tomato and then we we probably I’ve got a bit of lime there to put in the acidic put a little bit of black pepper half a
Teaspoon of salt juice of half a lime that’s going to bring a bit of acid that’ll help cook through the sweet of the coconut and it can just help balance the flavors and there we go folks it’s brought to the boil dish is ready knock it off boom there you have it delicious
5 minute Butterbean curry with oyster mushrooms this is so tasty so easy to make it literally cost you a few EO to make proportion and it’s packed with nutrition so we’re going to serve this with our hom meal couscous laid along it’s full of flavor and nutrition it
Does freeze well so it’s part of a meal prep it works great eating the next day for lunch just see how beautiful is just the texture the variety the creaminess that sauce two things we want to share with you before we finish up we’ve got a happy shaped challenge it’s starting
January the 22nd what is it tell it’s a 4-we challenge to transform your health it’s with a a doctor that’s specializ in weight loss A dietition ourselves it’s a 4-we program where there be hundreds of people going through we will hold your hand we put thousands of people through
It it’s all food based you can eat as much as you want there’s no calorie count no portion control it’s all whole food plantbased and it’s about reaching your happy so there’s a link for that down below and the second thing we want to tell you about is we’ve launched our
Recipe club which is amazing it’s where we’ve got more than 600 plus delicious plant-based recipes with new recipes added every week There’s yoga there’s workouts there’s breath there most important there’s a really active and supportive tribe to help you sustain a healthy way of life so there’s a link
For that and that literally cost you the price of a cup of coffee per month so it’s literally $2.99 per month so it’s very affordable so there’s a link for that as well down in the description so thank you for making it this far in the video we really appreciate it and we
Really wish you all the best with cooking this delicious meal and for eating as much whole plant Foods as you can thanks Bye