Wonderful Veggie Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
18%
Wonderful Veggie Curry
85 min.
8
152kcal

Suggestions

This wonderful veggie curry is a flavorful and hearty dish that will tantalize your taste buds. It's a vegan and vegetarian-friendly meal packed with an array of spices and vegetables, making it a nutritious and delicious option for any occasion. The soft and tender veggies, the perfect blend of spices, and the vibrant colors come together to create a true masterpiece. This curry is not just a treat for your taste buds but also a feast for your eyes! The best part? It's ready in under 90 minutes and serves up to eight people. So, whether you're hosting a dinner party or simply looking for a satisfying plant-based meal, this wonderful veggie curry is a perfect choice. It's a dish that celebrates the beauty of vegetables and the magic of spices. Serve it over a bed of fluffy basmati rice, and don't forget to garnish it for that extra touch of authenticity. Indulge in the flavors of India with this mouthwatering veggie curry that's sure to impress!

Ingredients

  • 0.8 teaspoon mustard seeds shopping list black
  • 0.8 teaspoon cardamom 
  • medium carrots sliced
  • medium head cauliflower cut into florets
  • 0.8 teaspoon ground pepper 
  • 1.5 teaspoon cinnamon 
  • 0.8 teaspoon fennel seeds 
  • teaspoons ginger fresh grated
  • medium garlic clove minced
  • teaspoons ground coriander 
  • 0.8 teaspoon ground cumin 
  • cups onion chopped (can omit if you don't like)
  • cups bell pepper green frozen chopped
  • 0.5 teaspoon sea salt (I use sea salt)
  • cups sweet potatoes and into cubed
  • medium tomatoes chopped
  • 1.5 teaspoons turmeric 
  • tablespoons vegetable oil 
  • 0.8 cup water 

Equipment

  • frying pan
  • pot
  • steamer basket

Directions

  1. Soften the onion, if using in a little water in a small pot. Set aside.In a separate, large pot, begin steaming the sweet potatoes. After about 5-10 minutes add the carrots; in 5 more minutes add the cauliflower. Steam for 5 minutes more. (They don't need to be cooked yet, just basically warmed.).Meanwhile, heat the oil over medium in a small frying pan;add the mustard seeds and saute till they begin to pop.
  2. Add the remaining spices and cook on LOW heat for a minute or two, be very careful not to burn them.
  3. Remove from heat.
  4. Remove the steamer basket from the veggies, add the softened onion and stir in the spice mixture.
  5. Add water.Bring to a gentle simmer and cook, stirring occasionally, for 20 minutes.When sweet potatoes are tender but not totally cooked, add the tomatoes and peas/peppers (a combo works fine). Simmer for another 15 minutes.
  6. Serve over your favorite basmati rice, with the garnishes for a more Indian-style meal. Enjoy!

Nutrition Facts

Calories152kcal
Protein9.2%
Fat32.51%
Carbs58.29%

Properties

Glycemic Index
38.6
Glycemic Load
7.59
Inflammation Score
-10
Nutrition Score
18.468695360681%

Flavonoids

Naringenin
0.21mg
Apigenin
0.03mg
Luteolin
1.85mg
Isorhamnetin
2mg
Kaempferol
0.62mg
Myricetin
0.1mg
Quercetin
9.58mg

Nutrients percent of daily need

Calories:152.08kcal
7.6%
Fat:5.89g
9.06%
Saturated Fat:0.97g
6.06%
Carbohydrates:23.75g
7.92%
Net Carbohydrates:17.94g
6.52%
Sugar:7.67g
8.52%
Cholesterol:0mg
0%
Sodium:211.57mg
9.2%
Alcohol:0g
100%
Protein:3.75g
7.5%
Vitamin A:10100.22IU
202%
Vitamin C:74.94mg
90.84%
Manganese:0.61mg
30.64%
Vitamin K:29.15Β΅g
27.76%
Fiber:5.81g
23.25%
Vitamin B6:0.45mg
22.64%
Potassium:669.77mg
19.14%
Folate:66.24Β΅g
16.56%
Magnesium:42.86mg
10.71%
Vitamin B5:1.05mg
10.49%
Phosphorus:98.22mg
9.82%
Vitamin B1:0.15mg
9.79%
Copper:0.19mg
9.71%
Iron:1.48mg
8.2%
Vitamin E:1.12mg
7.44%
Calcium:69.76mg
6.98%
Vitamin B2:0.12mg
6.96%
Vitamin B3:1.3mg
6.52%
Zinc:0.67mg
4.49%
Selenium:1.99Β΅g
2.84%
Source:Food.com