Beef, Summer Squash and Sweet Potato Curry

Gluten Free
Health score
18%
Beef, Summer Squash and Sweet Potato Curry
30 min.
6
409kcal

Suggestions


Are you ready to embark on a culinary adventure that combines the rich flavors of beef with the vibrant freshness of summer squash and sweet potatoes? This Beef, Summer Squash, and Sweet Potato Curry is not only a feast for the senses but also a wholesome meal that caters to gluten-free diets. Perfect for lunch or dinner, this dish is designed to delight your taste buds while providing a hearty serving of nutrients.

In just 30 minutes, you can whip up a delicious meal that serves six, making it ideal for family gatherings or meal prep for the week ahead. The combination of lean ground beef, aromatic spices, and colorful vegetables creates a symphony of flavors that will leave everyone asking for seconds. The addition of creamy yogurt on top adds a delightful tang that perfectly balances the spices, making each bite a delightful experience.

With a caloric breakdown that includes a healthy mix of protein, fats, and carbohydrates, this curry is not only satisfying but also nourishing. Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. So, gather your ingredients and get ready to enjoy a comforting bowl of curry that brings warmth and joy to your table!

Ingredients

  • cup rice long-grain white uncooked
  • cups water 
  • lb ground beef 80% lean (at least )
  • 0.5 cup onion chopped
  • tablespoon ginger grated
  • tablespoons curry powder 
  • teaspoon ground cumin 
  • teaspoon salt 
  • large sweet potatoes and into peeled cut into 1/2-inch cubes (3 cups)
  • 14.5 oz tomatoes diced undrained canned
  • cup chicken broth reduced-sodium (from 32-oz carton)
  • medium zucchini cut in half lengthwise, then cut crosswise into 1/2-inch slices (2 cups)
  • 0.5 cup yogurt plain

Equipment

  • frying pan

Directions

  1. Cook rice in water as directed on package. Meanwhile, in 12-inch skillet, cook beef and onion over medium-high heat 5 to 7 minutes, stirring occasionally, until beef is thoroughly cooked and onion is tender; drain.
  2. Add gingerroot, curry powder, cumin and salt to skillet; cook 1 minute, stirring occasionally. Stir in sweet potato, tomatoes and broth.
  3. Heat to boiling; reduce heat. Cover; simmer 10 minutes or until potato is almost tender. Stir in zucchini. Cover; cook 5 to 10 minutes longer or until potato and zucchini are just tender.
  4. Serve beef mixture over rice. Top each serving with about 1 tablespoon yogurt.

Nutrition Facts

Calories409kcal
Protein18.9%
Fat37.16%
Carbs43.94%

Properties

Glycemic Index
34.2
Glycemic Load
21.19
Inflammation Score
-10
Nutrition Score
22.439999938011%

Flavonoids

Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
0.67mg
Kaempferol
0.1mg
Myricetin
0.04mg
Quercetin
3.49mg

Nutrients percent of daily need

Calories:408.81kcal
20.44%
Fat:16.92g
26.03%
Saturated Fat:6.49g
40.56%
Carbohydrates:45.01g
15%
Net Carbohydrates:40.62g
14.77%
Sugar:7.32g
8.13%
Cholesterol:56.33mg
18.78%
Sodium:601.56mg
26.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.37g
38.74%
Vitamin A:8294.56IU
165.89%
Manganese:0.78mg
38.81%
Vitamin B6:0.65mg
32.43%
Vitamin B12:1.73µg
28.88%
Zinc:4.26mg
28.42%
Vitamin B3:5.45mg
27.25%
Phosphorus:263.48mg
26.35%
Vitamin C:20.83mg
25.24%
Selenium:17.42µg
24.88%
Potassium:856.54mg
24.47%
Iron:3.91mg
21.72%
Vitamin B2:0.31mg
18.36%
Fiber:4.39g
17.55%
Copper:0.34mg
17.16%
Magnesium:65.8mg
16.45%
Vitamin B5:1.46mg
14.58%
Vitamin B1:0.18mg
11.87%
Calcium:115.73mg
11.57%
Folate:42.36µg
10.59%
Vitamin E:1.5mg
10.03%
Vitamin K:9.32µg
8.87%