Indulge in a flavorful and healthful vegan curry dish, that offers a great way to add more legumes to your diet. Curry is a variety of dishes originating in the Indian subcontinent, Southeast Asia, and the Caribbean. It is characterized by a complex combination of spices or herbs, including turmeric, cumin, coriander, ginger, and fresh or dried chilies, that create a unique flavor and aroma. Curry dishes can be made with a variety of meats, vegetables, or legumes and can range in flavor from mild to spicy. They are often served with rice or bread and are a popular cuisine worldwide.
Ingredients
To prepare this vegan curry, gather the following ingredients:
2 small onions
1 carrot
280g tofu
1 can of chickpeas / 1.5 cups of cooked chickpeas
1-2 tbsp extra virgin olive oil
1 can of organic coconut cream
Small chili pepper
2 celery stalks
1 cup of kale
¼ cup of water
Lemon zest
Garam masala
1 tbsp turmeric powder
Salt & pepper
Instructions
Cut the onions into small pieces and shred the carrot. Set aside.
Cube the tofu into small pieces and rinse the chickpeas.
In a large skillet, heat the olive oil over medium-high heat.
Add the onions and stir occasionally until they become translucent.
Add the shredded carrots, cubed tofu, and chickpeas to the skillet and stir for a few minutes.
Add the garam masala, turmeric, salt, and pepper to the skillet and stir for a few more minutes.
Pour the coconut cream and water into the skillet and stir well.
Add the small chili pepper, chopped celery, and kale to the skillet and stir again.
Bring the mixture to a boil and then reduce heat to a simmer.
Cover the skillet and let the curry simmer for 10-15 minutes until the vegetables are tender and the flavors are well combined.
Remove from heat and sprinkle with lemon zest before serving.
Serve the vegan curry hot with rice or bread, and enjoy the delicious and nutritious meal!
Watch the video – how to make this recipe.
Notes
Don’t be afraid to experiment with the recipe and adjust it according to your taste preferences. Here are some suggestions:
If you’re not a fan of kale, you can swap it with spinach or even parsley.
If you prefer a thinner consistency, you can swap the coconut cream and water with coconut milk.
You can add other vegetables like bell peppers, zucchini, or sweet potato to the curry for extra flavor and nutrition.
To make it spicier, you can add more chili pepper or cayenne pepper to the curry.
You can also add some fresh herbs like cilantro or basil to enhance the flavor of the dish.
Remember, cooking is all about creativity and personal taste! So feel free to make changes to the recipe and make it your own.
Health Benefits
Adding the following ingredients to your diet can provide you with numerous health benefits:
Tofu:
Low in calories, while containing a relatively large amount of protein.
High in iron and can have a high calcium or magnesium content depending on the coagulants used in manufacturing.
Chickpeas:
A rich source of vitamins, minerals, protein and fiber.
Combining chickpeas in your diet may help with improving digestion, weight management and reducing the risk of several diseases.
Kale:
A cruciferous vegetable, considered a ‘superfood’.
Rich in fiber, antioxidants, calcium, vitamin K, chlorophyll, vitamin C and iron.
Very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.
Carrots:
A particularly good source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants.
Rich with the Beta-carotene pigment, that is pro-vitamin A.
Needed for healthy skin, the immune system, and good eye health and vision.
Celery:
Being rich in vitamins A, K, and C, as well as minerals like potassium.
Being low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.
Being rich in fiber, which is essential for maintaining healthy cholesterol levels.
Having anti-inflammatory and antioxidant properties.
Promoting healthy blood flow, which makes it an ideal food for those who suffer from high blood pressure.
Chilli:
Rich in antioxidant plant compounds that help to fight inflammation.
Capsaicin (the active ingredient) helps increase the amount of heat your body produces, boosting metabolism and body temperature.
Coconut milk:
Contains significant amounts of fat that is mostly in the form of medium-chain saturated fatty acids.
Lauric acid converts into a highly beneficial compound called monolaurin, that is antiviral, antifungal and antibacterial.
Rapidly metabolized into energy in the liver and less likely to be stored as fat.
Spices:
Garam masala:
Contains a mixture of coriander seeds, cumin seeds, cardamom seeds, peppercorns, fennel seeds, mustard seeds, cloves, and red chile peppers.
Helps to improve digestion among many other health benefits.
Turmeric:
Contains bioactive compounds with powerful medicinal properties.
Curcumin is one of these compounds with natural anti-inflammatory qualities.
Linked to improved brain function and lowering cholesterol.
Incorporating these healthy and nutritious ingredients into your diet can provide numerous health benefits. So why not try this delicious and healthful vegan curry recipe today? Don’t forget to share your experience in the comments below. Happy cooking!
