Dinner Tonight: Corn, Tomato, and Potato Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Dinner Tonight: Corn, Tomato, and Potato Curry
45 min.
4
258kcal

Suggestions


If you're in the mood for a vibrant and wholesome dish that captures the essence of vegetarian cuisine, look no further than this Corn, Tomato, and Potato Curry. Bursting with flavor and color, this dish combines the sweetness of fresh corn kernels with the juicy tang of ripe tomatoes, creating a delightful harmony that dances on your palate. Ideal for any day of the week, it can be prepared in just 45 minutes, making it a perfect option for a quick weeknight dinner or a cozy weekend gathering.

This recipe not only satisfies your taste buds but also prioritizes health, being vegetarian, vegan, gluten-free, and dairy-free. With each serving offering a modest 258 calories, you can indulge guilt-free while enjoying a balanced meal packed with essential nutrients. The combination of spices, including cumin and cayenne pepper, adds warmth and depth, while the fresh herbs infuse a burst of freshness that elevates the dish to new heights.

Whether you're serving it as an appetizer, a light snack, or the main course, this Corn, Tomato, and Potato Curry is suitable for any occasion. So gather your loved ones around the table and share in the joy of this delectable dish that celebrates the vibrant flavors of nature. Your taste buds will thank you!

Ingredients

  • 0.5 teaspoon mustard seeds shopping list black
  • servings ground pepper to taste
  • tablespoons cilantro leaves chopped
  • ounces coconut milk 
  • 2.5 teaspoons cumin seeds 
  • cups ears corn fresh
  • clove garlic minced
  •  to 2 chilies slit fresh green hot to taste
  • tablespoon juice of lemon 
  • tablespoons mint leaves chopped
  • 0.8 teaspoon salt 
  • medium tomatoes cut into 1/4 inch dice
  • tablespoons vegetable oil 
  • medium potato cooked cut into 1/4 inch dice

Equipment

  • frying pan

Directions

  1. In a large (12-inch) non-stick skillet, heat the oil over medium-high heat until shimmering.
  2. Add the mustard seeds and 1/2 teaspoon of the cumin seeds. Cook until the mustard seeds begin to pop, add the garlic and potatoes. Cook, stirring often, until the potatoes turn golden.
  3. Add the tomato, cilantro, mint, and green chile. Cook for 1-2 minutes longer, then add the corn and stir to combine.
  4. Add coconut milk, salt, and lemon juice. Stir and bring to a simmer, then cover and cook until the corn is cooked through.
  5. In the meantime, toast the remaining cumin seeds in a dry skillet over high heat until fragrant and darkening in color, but not yet burned. Stir the toasted cumin seeds into the corn mixture and season with black pepper and cayenne to taste.
  6. Serve immediately.

Nutrition Facts

Calories258kcal
Protein6.95%
Fat53.72%
Carbs39.33%

Properties

Glycemic Index
58.5
Glycemic Load
1.17
Inflammation Score
-8
Nutrition Score
12.454347797062%

Flavonoids

Eriodictyol
1.34mg
Hesperetin
0.92mg
Naringenin
0.26mg
Apigenin
0.2mg
Luteolin
0.47mg
Kaempferol
0.03mg
Myricetin
0.05mg
Quercetin
0.76mg

Nutrients percent of daily need

Calories:257.86kcal
12.89%
Fat:16.66g
25.63%
Saturated Fat:5.94g
37.15%
Carbohydrates:27.44g
9.15%
Net Carbohydrates:23.28g
8.47%
Sugar:6.77g
7.53%
Cholesterol:0mg
0%
Sodium:502.51mg
21.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.85g
9.7%
Vitamin A:1430.23IU
28.6%
Manganese:0.54mg
27.12%
Vitamin K:25.9µg
24.66%
Vitamin C:19.92mg
24.15%
Potassium:653.47mg
18.67%
Fiber:4.15g
16.62%
Magnesium:64.23mg
16.06%
Iron:2.79mg
15.5%
Phosphorus:144.38mg
14.44%
Folate:55.77µg
13.94%
Vitamin B6:0.26mg
13.04%
Vitamin B1:0.19mg
12.98%
Vitamin B3:2.54mg
12.7%
Vitamin E:1.73mg
11.53%
Copper:0.21mg
10.66%
Vitamin B5:0.76mg
7.56%
Zinc:0.87mg
5.79%
Vitamin B2:0.1mg
5.75%
Calcium:40.51mg
4.05%
Selenium:1.84µg
2.63%