South Indian Vegetable Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
50%
South Indian Vegetable Curry
45 min.
4
448kcal

Suggestions


Welcome to a culinary journey that brings the vibrant flavors of South India right to your kitchen! This South Indian Vegetable Curry is a delightful dish that perfectly embodies the essence of vegetarian, vegan, gluten-free, and dairy-free cooking. With its rich blend of spices and fresh ingredients, this curry is not just a meal; it's an experience that tantalizes your taste buds and warms your soul.

Imagine the aroma of freshly grated coconut mingling with the warmth of ginger and garlic, creating a fragrant base that sets the stage for a medley of colorful vegetables. The sweet potatoes and russet potatoes provide a hearty texture, while the addition of carrots and tomatoes adds a burst of freshness. Each bite is a harmonious balance of flavors, enhanced by the subtle heat of serrano chiles and the unique zest of kaffir lime leaves.

This dish is not only satisfying but also incredibly versatile. Whether you're serving it as an antipasti, starter, or a comforting snack, it’s sure to impress your family and friends. Plus, with a preparation time of just 45 minutes, you can whip up this delicious curry any day of the week. So, roll up your sleeves and get ready to indulge in a bowl of this wholesome South Indian Vegetable Curry that promises to be a hit at your dining table!

Ingredients

  • tablespoons unrefined sunflower oil 
  • ounces ginger fresh peeled (2-inch-long 1-inch-diameter)
  • tablespoon garam masala 
  • pound cubes red-skinned sweet potato peeled cut into 1-inch cubes (yams)
  • cups vegetable stock 
  • 0.3 teaspoon pepper black freshly ground
  • teaspoons ground cumin 
  • 0.5  serrano chiles seeded chopped
  • 1.3 cups coconut or fresh finely grated grated peeled ( 4 ounces; in processor)
  • large onion cut into 1-inch chunks ( 2 cups)
  •  tomatoes cored chopped
  • ounces baby spinach 
  • teaspoons brown sugar packed ()
  • teaspoon salt 
  • tablespoons cilantro leaves fresh chopped
  • Leaves available in the asian foods section of some supermarkets and at asian markets fresh frozen grated for each lime leaf.
  • tablespoons tomato paste 
  • large garlic clove peeled
  • 12 ounces baking potatoes peeled cut into 1-inch cubes
  •  cardamom pods whole green
  • large carrots peeled cut into 1/2-inch rounds
  •  kaffir lime leaves 
  • servings frangelico 

Equipment

  • bowl
  • pot

Directions

  1. Puree first 7 ingredients in processor until
  2. paste forms. Cook in large pot over medium heat until aromatic, stirring often, about
  3. minutes.
  4. Add tomato paste. Cook until mixture starts to darken and brown, stirring
  5. often, about 5 minutes longer.
  6. Add broth, brown sugar, lime leaves, and cardamom. Simmer 10 minutes, stirring often and scraping up browned bits. DO AHEAD Can be made 2 days ahead. Cool, cover, and chill. Bring to simmer before continuing.
  7. Add sweet potatoes, russet potatoes, coconut, carrots, tomatoes, 1 teaspoon salt, and 1/4 teaspoon pepper to mixture in pot. Bring to boil, then reduce heat to medium low. Cover and simmer until vegetables are tender, stirring occasionally, about 25 minutes.
  8. Add spinach, if desired, and cook until wilted, about 3 minutes. Season with salt and pepper. Discard lime leaves and cardamom.
  9. Transfer curry to bowl; garnish with cilantro and serve.

Nutrition Facts

Calories448kcal
Protein7.1%
Fat38.48%
Carbs54.42%

Properties

Glycemic Index
123.15
Glycemic Load
17.07
Inflammation Score
-10
Nutrition Score
33.794347825258%

Flavonoids

Naringenin
0.42mg
Luteolin
0.29mg
Isorhamnetin
1.88mg
Kaempferol
2.2mg
Myricetin
0.24mg
Quercetin
9.44mg

Nutrients percent of daily need

Calories:448.17kcal
22.41%
Fat:20.08g
30.89%
Saturated Fat:8.65g
54.04%
Carbohydrates:63.88g
21.29%
Net Carbohydrates:52.43g
19.06%
Sugar:19.2g
21.33%
Cholesterol:0mg
0%
Sodium:1457.24mg
63.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.34g
16.67%
Vitamin A:31523.45IU
630.47%
Vitamin K:153.38µg
146.07%
Manganese:1.93mg
96.28%
Vitamin C:53.06mg
64.31%
Potassium:1642.53mg
46.93%
Fiber:11.45g
45.79%
Vitamin B6:0.91mg
45.52%
Vitamin E:6.77mg
45.11%
Copper:0.57mg
28.4%
Magnesium:112.06mg
28.02%
Folate:106.5µg
26.62%
Iron:4.45mg
24.73%
Phosphorus:210.88mg
21.09%
Vitamin B1:0.32mg
21.04%
Vitamin B3:4.11mg
20.57%
Vitamin B2:0.28mg
16.21%
Vitamin B5:1.61mg
16.12%
Calcium:137.58mg
13.76%
Zinc:1.54mg
10.3%
Selenium:4.53µg
6.47%
Source:Epicurious