Curried Vegetables With Coconut

Vegetarian
Gluten Free
Health score
22%
Curried Vegetables With Coconut
55 min.
6
428kcal

Suggestions

Curried Vegetables with Coconut: A Flavorful Vegetarian and Gluten-Free Delight

Embark on a culinary journey with this delectable Curried Vegetables with Coconut recipe, a vibrant and aromatic dish that promises to delight your taste buds. Perfect for a memorable antipasti, starter, snack, or appetizer, this vegetarian and gluten-free creation is both nutritious and satisfying. Best of all, it can be prepared in just 55 minutes, making it an ideal choice for your next gathering or dinner party.

With a rich blend of spices and a generous serving of vegetables, this recipe offers a well-balanced meal that's not only delicious but also packed with nutrients. The star of the dish is the harmonious combination of curried vegetables and coconut, creating a unique flavor profile that's both exotic and comforting. Each serving provides approximately 428 kcal, ensuring a guilt-free indulgence.

Prepare to impress your guests with this visually stunning dish, featuring a colorful array of carrots, green beans, bell peppers, and more, all simmered in a fragrant coconut-based sauce. The recipe calls for simple, yet effective cooking techniques, such as sautéing and simmering, to coax out the best flavors from every ingredient. And, with the use of a pot or wok, you'll have everything you need to bring this culinary masterpiece to life.

Whether you're a seasoned cook or a curious beginner, this Curried Vegetables with Coconut recipe is sure to become a staple in your repertoire. Its versatility allows for customization, making it a perfect platform for your personal touch. So, why not give it a try and experience the joy of creating a dish that's as beautiful as it is delicious? Your taste buds, and your guests, will thank you.

Ingredients

  • cup carrots thinly sliced
  • 0.3 teaspoon ground pepper 
  • tablespoons cilantro leaves 
  • tablespoon ginger fresh grated peeled
  •  garlic clove minced
  • 0.5 lb green beans cut in one-inch lengths
  •  bell pepper green cut in strips
  •  to 2 chilies slit green hot minced
  • cup spring onion sliced
  • teaspoon mustard seeds 
  • 0.5 cup onion chopped
  • 0.5 cup pepper sliced
  • 1.5 teaspoons salt 
  • teaspoons sugar 
  • teaspoon turmeric 
  • cup coconut flakes unsweetened flaked
  • cup coconut flakes unsweetened flaked
  • 0.3 cup vegetable oil 
  • cups water 
  • 2.3 cups yogurt 

Equipment

  • pot
  • wok

Directions

  1. Heat the oil in a large, heavy bottomed pot, or a wok, and saute the garlic, ginger, and onions until the onions begin to show color.
  2. Add the mustard seeds, coriander, turmeric, and cayenne, and stir over medium heat for about 2 minutes.
  3. Add the carrots, green beans, green onions, bell peppers, and hot chiles and stir fry the spices for a few minutes, then add the coconut, water, salt, and sugar.Stir well, cover and simmer for about 20 minutes.
  4. Remove the lid and continue simmering, stirring often, until the liquid is reduced by over half.Stir in the pimento strips and yogurt, cook a few minutes more over high heat and taste.Correct the seasonings, if necessary, and serve.

Nutrition Facts

Calories428kcal
Protein7.99%
Fat61.27%
Carbs30.74%

Properties

Glycemic Index
66.15
Glycemic Load
6.46
Inflammation Score
-10
Nutrition Score
28.870434828427%

Flavonoids

Luteolin
1.94mg
Isorhamnetin
0.67mg
Kaempferol
0.56mg
Myricetin
0.09mg
Quercetin
6.54mg

Nutrients percent of daily need

Calories:428.31kcal
21.42%
Fat:31.6g
48.62%
Saturated Fat:19.95g
124.72%
Carbohydrates:35.68g
11.89%
Net Carbohydrates:22.66g
8.24%
Sugar:12.47g
13.85%
Cholesterol:12.39mg
4.13%
Sodium:690.62mg
30.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.27g
18.55%
Manganese:3.57mg
178.51%
Vitamin K:106.39µg
101.33%
Vitamin A:4384.09IU
87.68%
Vitamin C:44.43mg
53.86%
Fiber:13.02g
52.07%
Copper:0.6mg
30.17%
Calcium:257.85mg
25.78%
Potassium:871.94mg
24.91%
Magnesium:95.63mg
23.91%
Phosphorus:227.86mg
22.79%
Iron:4mg
22.21%
Vitamin B6:0.4mg
20.07%
Vitamin B2:0.28mg
16.72%
Selenium:10.01µg
14.3%
Folate:47.55µg
11.89%
Vitamin E:1.73mg
11.57%
Zinc:1.73mg
11.51%
Vitamin B5:1.1mg
11.01%
Vitamin B1:0.16mg
10.47%
Vitamin B3:1.32mg
6.58%
Vitamin B12:0.35µg
5.88%
Source:Food.com