Coconut-Vegetable Curry

Vegetarian
Gluten Free
Very Healthy
Health score
72%
Coconut-Vegetable Curry
45 min.
6
828kcal

Suggestions


Welcome to a culinary adventure that will transport your taste buds straight to the vibrant streets of India! Our Coconut-Vegetable Curry is not just a dish; it's a celebration of flavors, colors, and textures that come together in a delightful harmony. Perfectly vegetarian and gluten-free, this recipe is a wholesome choice for anyone looking to indulge in a healthy yet satisfying meal.

Imagine the rich aroma of sautéed onions mingling with the earthy notes of mustard seeds and the warmth of ginger and garlic. As you add fresh vegetables like tender okra, succulent eggplants, and sweet carrots, the vibrant colors will inspire you to dig in. The star of this dish, creamy coconut milk, envelops the vegetables in a luscious sauce that is both comforting and invigorating.

Ready in just 45 minutes, this Coconut-Vegetable Curry serves six, making it an ideal option for family dinners or gatherings with friends. Pair it with fluffy basmati rice or savory semolina for a complete meal that will leave everyone asking for seconds. With a health score of 72, you can feel good about serving this dish, knowing it’s packed with nutrients and bursting with flavor. Get ready to impress your loved ones with a dish that is as nourishing as it is delicious!

Ingredients

  • 1.5 teaspoons mustard seeds shopping list black
  • 10 ounces carrots peeled
  • 0.5 teaspoon ground pepper 
  • tablespoons ghee 
  • 1.5 teaspoons kosher salt 
  • 2.5 teaspoons curry leaves fresh chopped ( 16 leaves)
  •  eggplant trimmed quartered (each 3 inches long)
  • 0.5 teaspoon fenugreek seeds 
  • tablespoon ginger fresh minced peeled
  • large garlic clove chopped
  • 0.3 cup juice of lime fresh
  • 10  okra fresh
  • 12  pearl onions peeled
  • servings rice 
  • 1.5 pounds tomatoes cored cubed
  • teaspoon turmeric 
  • 3.5 cups coconut milk unsweetened organic canned (preferably )
  • pound onion white chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Heat 1 tablespoon butter in large nonstick skillet over medium-high heat.
  2. Add onions; sauté until golden, about 2 minutes. Reduce heat to low and sauté until onions are just tender, about 8 minutes.
  3. Transfer onions to bowl.
  4. Heat 1 tablespoon butter in same skillet over medium-high heat.
  5. Add okra; sauté until crisp-tender, about 3 minutes.
  6. Add okra to bowl with onions.
  7. Heat 1 tablespoon butter in same skillet over medium-high heat.
  8. Add eggplants; sprinkle with salt and pepper. Sauté eggplants until brown on cut surfaces and just tender, about 6 minutes.
  9. Add eggplant to onions. Melt remaining 2 tablespoons butter in same skillet.
  10. Add carrots. Sauté until carrots begin to soften, about 3 minutes.
  11. Add tomatoes and stir to blend; add to vegetable mixture in bowl. Reserve skillet for sauce.
  12. Heat butter in reserved skillet over medium-high heat.
  13. Add chopped onions and sauté until golden, about 14 minutes. Reduce heat to medium.
  14. Add ginger and garlic; sauté 1 minute.
  15. Add curry leaves, mustard seeds, turmeric, fenugreek, and cayenne; sauté 1 minute.
  16. Add vegetable mixture and 1 teaspoons salt.
  17. Add coconut milk and bring to simmer. Reduce heat to medium-low and simmer uncovered until vegetables are just tender, stirring occasionally, about 8 minutes.
  18. Mix in lime juice. Season to taste with salt and pepper.
  19. Transfer curry to bowl.
  20. Serve over basmati rice or Savory Semolina.
  21. *Also known as kari patta; available at Indian markets.
  22. **Sold at specialty foods stores, Indian and Asian markets, and adrianascaravan.com. If unavailable, substitute brown mustard seeds.
  23. ***Available at Indian and Middle Eastern markets.

Nutrition Facts

Calories828kcal
Protein6.78%
Fat49.04%
Carbs44.18%

Properties

Glycemic Index
57.34
Glycemic Load
31.92
Inflammation Score
-10
Nutrition Score
45.966956594716%

Flavonoids

Delphinidin
392.46mg
Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.81mg
Apigenin
0.01mg
Luteolin
0.08mg
Isorhamnetin
6.79mg
Kaempferol
1.1mg
Myricetin
0.22mg
Quercetin
32.72mg

Nutrients percent of daily need

Calories:827.54kcal
41.38%
Fat:47.79g
73.52%
Saturated Fat:37.66g
235.4%
Carbohydrates:96.88g
32.29%
Net Carbohydrates:73.34g
26.67%
Sugar:32.44g
36.04%
Cholesterol:32mg
10.67%
Sodium:660.11mg
28.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.86g
29.73%
Vitamin B3:53.6mg
268.01%
Vitamin A:9319.44IU
186.39%
Manganese:3.44mg
172.21%
Folate:676.08µg
169.02%
Vitamin C:132.62mg
160.75%
Fiber:23.54g
94.17%
Potassium:2186.28mg
62.47%
Copper:1.03mg
51.4%
Vitamin B6:0.89mg
44.75%
Magnesium:177.18mg
44.3%
Phosphorus:410.42mg
41.04%
Vitamin K:38.5µg
36.67%
Vitamin B1:0.44mg
29.09%
Selenium:19.57µg
27.95%
Iron:4.95mg
27.53%
Vitamin B5:2.48mg
24.79%
Zinc:2.92mg
19.47%
Vitamin E:2.76mg
18.42%
Vitamin B2:0.3mg
17.75%
Calcium:174.37mg
17.44%
Source:Epicurious