Curried Vegan Mincemeat with Millet

3 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 30 min
580 calories/serving
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Ingredients

3 tbsp canola oil 45 mL
1 onions, finely chopped 200 g
1 clove garlic, minced
460 g veggie ground
1 1/2 tbsp curry powder 14 g
1/8 tsp ground cinnamon 0.4 g
1 tsp gingerroot, grated 4 g
1/2 tsp turmeric 2 g
1/8 tsp cayenne pepper 0.4 g
2 potatoes, peeled and diced 400 g
2 carrots, peeled and diced 200 g
1 2/3 cup canned tomatoes (diced) 400 g
1/2 cup water 125 mL
1 cup frozen peas 130 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 cup hulled millet, whole grain 180 g
4 cups water, for the millet 1 L
2/3 Romaine lettuce, torn into bite-size pieces 340 g
4 tbsp Classic Vinaigrette 60 mL

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Heat the oil in a sauté pan over medium heat. Add the onion and garlic, then sauté 2-3 min, with stirring, until the onion softens, paying attention not to let the garlic burn.
  2. Add the veggie ground, curry, other spices, and grated ginger. Cook 1 min.
  3. Add the potatoes, carrots, tomatoes, and water. Mix well. Bring to a boil, then reduce the heat, cover and simmer 30 min, or until the potatoes are done. Add water if necessary to maintain a moist environment.
  4. Meanwhile, pour the specified amount of water for the millet into a saucepan, cover, then bring to a boil. Add the millet and a little salt. Cover and cook over very low heat about 25 min without uncovering.
  5. While things are cooking, wash the romaine lettuce, then spin-dry. Tear the leaves into bite-size pieces and place them in a salad bowl. Season with salt and pepper to taste. Pour in the Classic Vinaigrette and toss to coat well. Set aside.
  6. Stir in the peas in the pan with the veggie mixture and cook an additional 5 min Adjust the seasoning.
  7. Remove the millet from the heat. The water should be completely absorbed. Should it not be, cover and simmer for a few more minutes. Serve the veggie mixture on top of the millet with the seasoned lettuce on the side.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (590 g)

Amount

% Daily Value

Calories

580

Fat

23 g

35 %

Saturated 2.4 g
+ Trans 0.2 g

13 %

Cholesterol

0 mg

Sodium

720 mg

30 %

Carbohydrate

69 g

23 %

Fibre

15 g

61 %

Sugars

11 g

Net Carbs

54 g

Protein

28 g

Vitamin A

186 %

Vitamin C

82 %

Calcium

19 %

Iron

63 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Calcium, Copper, Pantothenic Acid, Phosphorus, Vitamin B2, Zinc
Source of  :
Selenium
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables 2
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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