Thai Curry Stew with Turkey and Zucchini

Gluten Free
Dairy Free
Health score
34%
Thai Curry Stew with Turkey and Zucchini

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If you’re looking for a hearty, nourishing dish that’s bursting with exotic flavors, look no further than this delicious Thai Curry Stew with Turkey and Zucchini. This gluten-free and dairy-free recipe brings together the rich taste of coconut milk, the warmth of spices, and the freshness of vegetables, making it the perfect main course for lunch or dinner. Imagine a fragrant bowl filled with tender turkey, vibrant carrots, and the nutritious crunch of zucchini, all simmered to perfection in a fragrant curry broth.

Not only is this stew a feast for the senses, but it’s also a healthy option packed with protein and fiber. With the addition of crunchy roasted peanuts and fresh cilantro, each bite is a delightful balance of textures and flavors. Whether you’re trying to impress family or simply craving a comforting meal, this stew is sure to satisfy. Plus, it's ready in just 85 minutes, making it a viable option for a busy weeknight dinner. Serve it over hot cooked brown basmati rice and elevate your dining experience with bright lime wedges to squeeze over your bowl. Get ready to whisk your taste buds away to Thailand!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cups brown rice hot cooked
  • 1.5 cups carrots grated peeled
  • 15  cilantro leaves coarsely chopped
  • 0.5 teaspoon coriander seeds 
  • 0.5 teaspoon cumin seeds 
  • 0.3 cup roasted peanuts unsalted chopped
  • tablespoons cilantro leaves fresh chopped
  • 0.5 inch ginger fresh peeled coarsely chopped
  •  garlic clove crushed
  • 0.5 teaspoon kosher salt 
  • cup lite coconut milk light
  • teaspoon lime zest grated
  •  lime wedges 
  • cups beef broth fat-free
  • tablespoons olive oil 
  •  chilies dried red hot
  • cups turkey dark light skinless cooked chopped ( and meat)
  • 0.3 cup water boiling
  • cup onion yellow chopped
  • 3.5 cups zucchini divided coarsely chopped ( 2 medium)

Equipment

  • food processor
  • bowl
  • frying pan
  • potato masher
  • dutch oven
  • immersion blender

Directions

  1. Combine chiles and 1/4 cup boiling water in a bowl; let stand for 15 minutes or until chiles are soft.
  2. Remove chiles; discard water.
  3. Combine coriander and cumin in a small skillet over medium heat. Cook 3 minutes or until toasted, shaking pan frequently.
  4. Place spice mixture in a spice or coffee grinder, and process until finely ground.
  5. Combine the ground spices, chiles, rind, cilantro sprigs, garlic, and ginger in a food processor; process until finely chopped.
  6. Add coconut milk, and process until smooth.
  7. Heat a Dutch oven over medium heat.
  8. Add oil to pan; swirl to coat.
  9. Add carrot and onion; cook 5 minutes or until onion is tender, stirring occasionally.
  10. Add the coconut milk mixture, salt, and pepper. Increase heat to high, and cook for 4 minutes or until mixture reduces and begins to brown, stirring frequently. Reduce heat to medium-high; add broth, scraping pan to loosen browned bits. Bring to a boil; stir in 2 cups zucchini. Simmer for 45 minutes or until zucchini is very tender.
  11. Remove pan from heat. Mash zucchini mixture with a potato masher, or blend with an immersion blender. Return pan to medium-high heat. Stir in the remaining 1 1/2 cups zucchini and turkey; cook 2 minutes or until thoroughly heated.
  12. Spoon 1/2 cup rice into each of 6 shallow bowls; top each serving with about 1 cup stew, 2 teaspoons nuts, and 1 teaspoon cilantro.
  13. Serve with lime wedges.

Nutrition Facts

Calories575kcal
Protein16.67%
Fat24.43%
Carbs58.9%

Properties

Glycemic Index
59.6
Glycemic Load
43
Inflammation Score
-10
Nutrition Score
30.12478265555%

Flavonoids

Hesperetin
7.88mg
Naringenin
0.62mg
Apigenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
1.34mg
Kaempferol
0.25mg
Myricetin
0.04mg
Quercetin
8.76mg

Nutrients percent of daily need

Calories:574.55kcal
28.73%
Fat:15.7g
24.16%
Saturated Fat:4.65g
29.09%
Carbohydrates:85.16g
28.39%
Net Carbohydrates:78.5g
28.54%
Sugar:4.9g
5.44%
Cholesterol:35.78mg
11.93%
Sodium:633.62mg
27.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.1g
48.2%
Manganese:3.98mg
198.76%
Vitamin A:5899.25IU
117.99%
Vitamin B6:1.02mg
51.07%
Vitamin B3:9.59mg
47.95%
Magnesium:182.44mg
45.61%
Phosphorus:420.98mg
42.1%
Vitamin B1:0.51mg
34.27%
Potassium:1122.98mg
32.09%
Vitamin C:23.95mg
29.02%
Fiber:6.67g
26.66%
Vitamin K:26.53µg
25.26%
Vitamin B5:2.25mg
22.52%
Zinc:3.36mg
22.38%
Copper:0.44mg
21.93%
Iron:3.1mg
17.2%
Selenium:11.68µg
16.68%
Folate:63.47µg
15.87%
Vitamin B2:0.25mg
14.54%
Vitamin B12:0.61µg
10.11%
Calcium:86.16mg
8.62%
Vitamin E:1.2mg
8%
Source:My Recipes