Vegetable Curry: A Mind Blowing Health Boost

This Vegetable Curry is a hearty, nutrient-packed dish that’s both vegan and gluten-free. Made with fresh vegetables, aromatic spices, and creamy coconut milk, it’s perfect for a weeknight dinner or a comforting meal anytime. Serve it with rice, naan, or quinoa for a wholesome experience.

Ingredients List

Main Ingredients

• 1 tablespoon coconut oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 2 cups cauliflower florets
• 1 cup carrots, sliced
• 1 cup zucchini, diced
• 1 bell pepper (red or yellow), diced
• 1 cup canned chickpeas, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) coconut milk
• 1 ½ teaspoons ground cumin
• 1 teaspoon turmeric
• 1 teaspoon paprika
• ½ teaspoon ground coriander
• ½ teaspoon garam masala
• ½ teaspoon chili powder (optional, for heat)
• Salt and pepper to taste
• Fresh cilantro for garnish

Optional Add-Ins

• ½ cup green peas
• 1 teaspoon curry powder
• 1 teaspoon sugar or maple syrup (to balance acidity)

Preparation Instructions

1. Prepare Vegetables: Wash and chop all vegetables into bite-sized pieces. Dice the onion, mince garlic, and grate ginger.
2. Measure Spices: Combine cumin, turmeric, paprika, coriander, garam masala, and chili powder in a small bowl for easy addition during cooking.

Cooking Instructions

1. Sauté Aromatics: Heat coconut oil in a large skillet or pot over medium heat. Add diced onions and sauté for 3–4 minutes until softened. Stir in garlic and ginger, cooking for an additional 1–2 minutes.
2. Cook Vegetables: Add cauliflower, carrots, zucchini, and bell pepper. Cook for 5–7 minutes, stirring occasionally, until slightly softened.
3. Add Spices: Sprinkle the prepared spice mix over the vegetables. Stir well to coat evenly and toast the spices for 1 minute.
4. Add Liquids and Chickpeas: Pour in the diced tomatoes and coconut milk. Stir in the chickpeas and bring the mixture to a gentle simmer.
5. Simmer: Reduce heat to low, cover, and let simmer for 15–20 minutes, or until vegetables are tender. Stir occasionally to prevent sticking.
6. Final Touches: Taste and adjust seasoning with salt, pepper, or chili powder. Add green peas if using and simmer for an additional 2 minutes.
7. Garnish and Serve: Top with fresh cilantro and serve hot with your choice of rice, naan, or quinoa.

Final Presentation/Serving Suggestions

• Garnish with fresh cilantro, a squeeze of lime, and a sprinkle of red chili flakes for a vibrant finish.
• Serve with basmati rice, warm naan bread, or a side of cucumber yogurt salad for a complete meal.

Nutritional Benefits

• Rich in Fiber: Chickpeas and vegetables provide excellent dietary fiber for gut health.
• High in Vitamins: Carrots, bell peppers, and zucchini are rich in vitamin A, C, and potassium.
• Healthy Fats: Coconut milk adds a dose of healthy fats that keep you full and satisfied.
• Low in Calories: Perfect for those looking to enjoy a hearty meal without overindulging.

Grocery List

Produce

• Onion (1 medium)
• Garlic (3 cloves)
• Fresh ginger (1 small piece)
• Cauliflower (1 small head)
• Carrots (2 medium)
• Zucchini (1 medium)
• Bell pepper (1 large, red or yellow)
• Fresh cilantro (1 small bunch)
• Lime (optional, for serving)

Pantry

• Coconut oil
• Canned chickpeas (1 can, 14 oz)
• Canned diced tomatoes (1 can, 14 oz)
• Canned coconut milk (1 can, 14 oz)
• Ground cumin, turmeric, paprika, coriander, garam masala, chili powder (optional)
• Salt, pepper, sugar/maple syrup (optional)

Cooking Tips and Variations

• Add Protein: For extra protein, add tofu, tempeh, or paneer cubes during the cooking process.
• Spice Level: Adjust chili powder for desired heat or omit entirely for a milder curry.
• Make It Creamier: Blend a portion of the curry and mix it back for a creamier texture.