Vegetable Curry (with Chicken, if You Want)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
25%
Vegetable Curry (with Chicken, if You Want)
75 min.
4
630kcal

Suggestions

Ingredients

  • servings serving suggestion: basmati rice and chutney 
  • 0.5 cup tomatoes whole with puree), roughly chopped canned peeled
  • servings cilantro leaves for garnish
  •  long cinnamon stick (3-inch)
  • 0.5 teaspoon coriander seeds 
  • 0.3 teaspoon cumin seeds 
  • teaspoons curry powder madras-style
  •  bay leaf fresh
  • inch ginger fresh chunk peeled
  • cloves garlic 
  •  cardamom pods green
  • 0.5  jalapeño to taste
  • servings kosher salt and pepper black freshly ground
  • cups cut vegetables mixed such as cauliflower, potatoes, green beans, or eggplant
  • 14 ounce coconut milk unsweetened canned
  • 0.3 cup vegetable oil 
  • tablespoon water as needed plus more
  •  allspice whole
  • medium onion yellow sliced

Equipment

  • food processor
  • bowl
  • slotted spoon
  • dutch oven

Directions

  1. In a small food processor (mini-chopper), combine the garlic, ginger, and 1 tablespoon water and puree to a paste.
  2. Heat the oil in a stew pot or Dutch oven over medium-high heat.
  3. Add the coriander, cumin, cardamom, allspice, cloves, cinnamon stick, and bay leaf and cook, stirring constantly, until toasted and fragrant and the cinnamon stick unfurls, about 30 seconds.
  4. Add the onion and cook, stirring, until lightly browned, about 3 minutes.
  5. Add the garlic-ginger paste, curry powder, and jalapeno and cook, stirring, until lightly browned and fragrant, about 1 minute.
  6. Add the tomato and cook, stirring, until the oil begin to separate and there is a distinctive crackling sound as the ingredients "re-fry" in the oil, about 6 minutes.
  7. Add the vegetables, season with salt and pepper and stir to combine.
  8. Add the coconut milk and enough water to just cover the vegetables. Bring to a boil, lower the heat, and simmer, covered, until tender, about 15 to 20 minutes.
  9. Using a slotted spoon transfer the vegetables to a bowl. Bring the broth to a boil and cook, stirring occasionally, until reduced to a sauce-like consistency. If using the chicken, add and reheat. Return the vegetables to the sauce and stir to combine. Season with salt and pepper.
  10. Transfer to a platter and garnish with the cilantro.

Nutrition Facts

Calories630kcal
Protein6.66%
Fat52.33%
Carbs41.01%

Properties

Glycemic Index
77.55
Glycemic Load
27.64
Inflammation Score
-9
Nutrition Score
29.053478323895%

Flavonoids

Apigenin
0.01mg
Luteolin
0.32mg
Isorhamnetin
1.38mg
Kaempferol
1.18mg
Myricetin
0.36mg
Quercetin
11.95mg

Nutrients percent of daily need

Calories:629.89kcal
31.49%
Fat:38.61g
59.39%
Saturated Fat:23.3g
145.61%
Carbohydrates:68.06g
22.69%
Net Carbohydrates:56.06g
20.39%
Sugar:12.69g
14.1%
Cholesterol:0mg
0%
Sodium:77.62mg
3.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.06g
22.11%
Manganese:3.24mg
161.76%
Vitamin K:123.2µg
117.33%
Fiber:12g
47.99%
Vitamin C:38.9mg
47.15%
Vitamin A:1598.84IU
31.98%
Iron:5.73mg
31.81%
Magnesium:124.86mg
31.22%
Copper:0.6mg
30.21%
Vitamin B6:0.57mg
28.49%
Potassium:980.74mg
28.02%
Phosphorus:269.32mg
26.93%
Folate:102.76µg
25.69%
Selenium:15.47µg
22.1%
Vitamin B1:0.28mg
18.97%
Vitamin E:2.77mg
18.49%
Vitamin B3:3.55mg
17.73%
Vitamin B2:0.29mg
17.24%
Calcium:171.85mg
17.19%
Zinc:2.17mg
14.43%
Vitamin B5:1.26mg
12.59%