Coconut-Vegetable Curry

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

Suggestions


Indulge in the vibrant flavors of our Coconut-Vegetable Curry, a delightful dish that brings together the best of vegetarian cuisine. This recipe is not only gluten-free but also boasts a health score of 72, making it a guilt-free choice for lunch or dinner. With a preparation time of just 45 minutes, you can easily whip up this aromatic curry that serves six, perfect for family gatherings or meal prep for the week ahead.

Imagine the rich, creamy texture of organic coconut milk enveloping a medley of fresh vegetables, including tender eggplants, crisp okra, and sweet carrots, all seasoned with a symphony of spices like turmeric, fenugreek, and cayenne pepper. Each bite is a celebration of health and flavor, with a caloric breakdown that ensures you’re nourishing your body while enjoying a satisfying meal.

This Coconut-Vegetable Curry is not just a dish; it’s an experience that transports you to the heart of Indian cuisine. Serve it over fluffy basmati rice or savory semolina for a complete meal that will leave your taste buds dancing. Whether you’re a seasoned cook or a kitchen novice, this recipe is sure to impress and inspire. Dive into the world of spices and fresh ingredients, and let this curry become a staple in your culinary repertoire!

Ingredients

  • 1.5 teaspoons mustard seeds black
  • 10 ounces carrots peeled
  • 0.5 teaspoon cayenne pepper 
  • tablespoons ghee 
  • 1.5 teaspoons coarse kosher salt 
  • 2.5 teaspoons curry leaves fresh chopped ( 16 leaves)
  •  indian eggplants 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 pods fresh
  • 12  pearl onions peeled
  • servings savory semolina 
  • 1.5 pounds tomatoes cored cubed
  • teaspoon turmeric 
  • 3.5 cups coconut milk unsweetened organic canned (preferably )
  • pound onions 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