South Indian Vegetable Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
38%
South Indian Vegetable Curry
55 min.
4
493kcal

Suggestions

Ingredients

  • 1.5 cups baby corns halved
  • 3.5 cups broccoli 
  • 13.5 ounce coconut milk canned
  • 3.5 cups cauliflower 
  • 0.8 inch ginger fresh chunk peeled cut into fine strips
  • tablespoons garlic infused olive oil 
  • ounces green beans trimmed halved large handful
  •  chile green seeded finely chopped
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • teaspoon ground ginger 
  • pinch kosher salt 
  • 0.3 teaspoon chiii flakes crushed
  •  onion peeled halved cut into half moons
  • teaspoon sugar 
  • cups sugar snap peas 
  • tablespoon tamarind paste 
  • teaspoon turmeric 
  • quart vegetable stock 
  • tablespoons mixture of both chopped
  • tablespoons mixture of both chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Heat the oil in a heavy-bottomed casserole or pan over low heat and fry the sliced onion sprinkled with some salt until it begins to soften.
  2. Add the chile and ginger strips and stir every now and again while cooking for about 1 minute.
  3. Add the chili flakes, the turmeric, cumin, coriander and ginger. Stir well and let cook for about 1 minute or so.
  4. Pour in the coconut milk, stock, sugar and tamarind paste. Stir to combine. Bring to a boil over medium-low heat and add the cauliflower first, then the broccoli. Cook for 10 minutes, then add the green beans and baby corn. Check the vegetables after about 5 minutes or so to see if they are tender, letting them cook for longer if needed.
  5. Once they are tender add the sugar snaps and season to taste, to taste. When the sugar snap peas are hot, serve generously sprinkled with the herbs of your choice.
  6. Transfer the curry to a serving bowl.
  7. Serve with some plain rice or some warmed Indian flatbread on the side for dunking.

Nutrition Facts

Calories493kcal
Protein8.6%
Fat53.82%
Carbs37.58%

Properties

Glycemic Index
99.4
Glycemic Load
15.94
Inflammation Score
-10
Nutrition Score
31.408695635588%

Flavonoids

Apigenin
0.04mg
Luteolin
0.73mg
Isorhamnetin
1.38mg
Kaempferol
6.59mg
Myricetin
0.07mg
Quercetin
8.95mg

Nutrients percent of daily need

Calories:493.26kcal
24.66%
Fat:32.19g
49.53%
Saturated Fat:21.64g
135.23%
Carbohydrates:50.58g
16.86%
Net Carbohydrates:39.28g
14.28%
Sugar:19.02g
21.14%
Cholesterol:0mg
0%
Sodium:1067.15mg
46.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.58g
23.16%
Vitamin C:153.69mg
186.29%
Vitamin K:115.45µg
109.96%
Manganese:1.75mg
87.54%
Fiber:11.3g
45.22%
Folate:166.75µg
41.69%
Vitamin A:1868.89IU
37.38%
Potassium:1194.99mg
34.14%
Phosphorus:308.2mg
30.82%
Vitamin B6:0.61mg
30.4%
Magnesium:116.88mg
29.22%
Iron:5.03mg
27.97%
Vitamin B5:2.39mg
23.86%
Copper:0.45mg
22.63%
Vitamin B1:0.33mg
22.07%
Vitamin B3:3.87mg
19.33%
Vitamin B2:0.27mg
15.84%
Vitamin E:2.2mg
14.67%
Zinc:2.08mg
13.89%
Selenium:9.66µg
13.8%
Calcium:119.27mg
11.93%