Coconut-Vegetable Curry

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

Suggestions

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