Bombay to Bangkok Vegetable Curry

Gluten Free
Dairy Free
Health score
30%
Bombay to Bangkok Vegetable Curry
65 min.
4
363kcal

Suggestions

Ingredients

  • large carrots sliced
  • cup cauliflower florets 
  • 0.3 cup coconut or shredded unsweetened dry ()
  • 0.3 teaspoon coconut extract 
  • tablespoons coconut oil 
  • 0.5 teaspoon curry powder 
  • cup dairy free coconut milk unsweetened to taste so delicious®
  • inch ginger root fresh peeled sliced into matchlike pieces
  • cloves garlic minced
  • 0.5  juice of lime juiced
  •  kaffir lime leaves 
  • 0.5 cup onion chopped
  • cup peas frozen
  •  bell pepper red seeded sliced into thin strips
  • tablespoons soya sauce 
  • tablespoons sugar 
  • teaspoon thai chili sauce to taste
  • 12 ounces spicy tofu firm cut into triangular pieces 1/
  • 1.8 cups vegetable stock 
  •  yam peeled cut into 1/2-inch cubes

Equipment

  • bowl
  • frying pan
  • stove
  • wok

Directions

  1. Place shredded coconut in a dry wok or large frying pan over medium heat. Stir continuously until the coconut turns a light golden brown.
  2. Pour coconut into a small bowl as soon as it is toasted, to prevent burning.
  3. Replace the wok or frying pan on the stove.
  4. Heat coconut oil over medium heat until melted, then add onion, garlic, ginger and curry powder. Stir-fry 1-2 minutes, or until onion begins to soften.
  5. Turn up the heat to high.
  6. Add the stock, plus the lime leaves, chili sauce, soy sauce, sugar, and most of the toasted coconut (reserve 1 to 1 1/2 tablespoons). Stir everything together.
  7. Add the sweet potato or yam, cauliflower, carrots, and eggplant (if using). Allow to reach a boil, then reduce heat to medium. Allow to simmer for 2-3 minutes.
  8. Add the red pepper and tofu or tempeh, stirring to incorporate. Cover and allow to simmer for 15 minutes, until sweet potato and eggplant are fully cooked.
  9. Add the peas and green beans (if using), and cook another 2-3 minutes, or until peas have softened but are still bright green. Don't worry if the curry seems too thick with vegetables at this point. Simply stir them in the best you can. The curry will thin out.
  10. Turn heat down to low and add the coconut milk and extract, stirring well.
  11. Add up to 1 1/2 cups coconut milk, depending on how much sauce you want with your curry.
  12. Stir in lime juice.
  13. Remove from heat and taste for saltiness and spice, adding more soy sauce or chili sauce (or fresh-cut chilies) if desired.
  14. To serve, scoop the curry onto individual plates or into serving bowls. Top with a sprinkling of the reserved toasted coconut.
  15. Serve with jasmine or basmati rice.

Nutrition Facts

Calories363kcal
Protein16.72%
Fat38.66%
Carbs44.62%

Properties

Glycemic Index
122.67
Glycemic Load
15.39
Inflammation Score
-10
Nutrition Score
24.650869369507%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Apigenin
0.02mg
Luteolin
0.26mg
Isorhamnetin
1mg
Kaempferol
0.33mg
Myricetin
0.09mg
Quercetin
4.42mg

Nutrients percent of daily need

Calories:362.88kcal
18.14%
Fat:16.22g
24.95%
Saturated Fat:9.79g
61.16%
Carbohydrates:42.11g
14.04%
Net Carbohydrates:33.51g
12.18%
Sugar:18.45g
20.5%
Cholesterol:0mg
0%
Sodium:1286.55mg
55.94%
Alcohol:0.11g
100%
Alcohol %:0.03%
100%
Protein:15.78g
31.57%
Vitamin A:15702.97IU
314.06%
Vitamin C:76.74mg
93.02%
Manganese:0.76mg
37.86%
Fiber:8.61g
34.43%
Vitamin B6:0.63mg
31.39%
Calcium:252.44mg
25.24%
Folate:92.3µg
23.08%
Vitamin B3:4.51mg
22.57%
Potassium:773.2mg
22.09%
Vitamin K:20.63µg
19.65%
Iron:3.29mg
18.29%
Copper:0.36mg
18.15%
Vitamin B2:0.3mg
17.83%
Vitamin B1:0.26mg
17.43%
Vitamin E:2.56mg
17.08%
Phosphorus:142.59mg
14.26%
Magnesium:56.75mg
14.19%
Vitamin B12:0.64µg
10.62%
Vitamin B5:1.01mg
10.15%
Zinc:1.29mg
8.57%
Selenium:4.44µg
6.35%
Vitamin D:0.71µg
4.72%
Source:Allrecipes