Quick curries are not only one of the most effective ways to use up leftover vegetables, but they can also be one of the healthiest meals you eat all week. While the benefits of increasing vegetable intake is nothing new, some might be surprised to hear about the other nutritional advantages to cooking those vegetables into a curry. The spices that go into most curry powders generally include turmeric, cinnamon, cardamom, chili, and cumin (just to name a few). The benefits of these few spices could fill up a whole page, but some of the more important ones include antioxidant, anti-inflammatory, anti-microbial, anti-bacterial, and immune-boosting properties. Spices such as ginger and cardamom can also help promote digestion and heal stomach issues such as constipation and dysentery, while the onions and garlic used in most curries are powerful detoxifiers.
The light coconut milk in this recipe provides a sweet, creamy taste without so much of the saturated fat for which it is known. While coconut milk often gets a bad rap for being high in fat, it is important to note that recent studies have shown it to have many benefits. Research has shown the saturated fat in coconut milk to metabolize much faster than in other foods, and it has also been proven to contain some anti-bacterial and anti-viral properties.
Enjoy this recipe by itself in a bowl or serve over brown rice or couscous. I have also found it to go great over quinoa when I’m trying to keep an eye on my diet. However, my favorite is pairing it up with some buttery naan bread on the days that I’m cheating. The recipe serves 8.
- 1 tablespoon olive oil
- 1 medium onion, diced
- 1 tablespoon curry powder
- 2 cloves garlic, minced
- 1 teaspoon ginger
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 2 carrots, sliced
- 1 large zucchini, sliced
- 1 cup chickpeas
- 1 cup light coconut milk
- 1 tablespoon soy sauce
- 1/2 teaspoon Sirracha (optional)
1. Heat oil in a large skillet and sauté the onion at medium-high heat until it becomes light and translucent. Add the curry powder, garlic and ginger and continue sautéing for 1 minute. Add the other vegetables and continue sautéing for another minute.
2. Add the rest of the ingredients and bring to a simmer. Reduce heat to low, cover and allow to cook slowly for 5-10 minutes until the vegetables are soft.
3. Taste and adjust seasoning if additional flavor and/or heat is desired. Serve over brown rice, couscous or quinoa.
Calories: 220 / Fat: 12g / Saturated Fat: 2g / Carbohydrates: 21g / Fiber: 9g / Protein: 12g
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