Vegetable curry dishes are so great. Nourishing, economical, and deliciously flavorful. Here are two favorites I alternate between when I cook one of our weekly vegetarian meals. The Fresh Vegetable Curry was inspired from Nourishing Meals, the other I wanted to share is a Curried Vegetable Letil Chili from Kim’s Cravings which I have cooked often with a variety of vegetables. They are pretty forgiving and always tasty. Try them yourself!
Fresh Vegetable Curry:
3 tablespoons coconut or virgin olive oil
1 teaspoon black mustard seeds
2 to 3 teaspoons finely chopped fresh ginger
1 medium sweet potato or 4 medium red potatoes, cut into cubes
3 carrots, peeled and sliced
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
dash cayenne pepper (optional)
1 1/2 to 2 teaspoons sea salt or Herbamare
6 Roma tomatoes, diced
1 1/2 cups water
1 tablespoon arrowroot powder
bunch of spinach or 1/2 pound green beans, trimmed and cut into pieces
3/4 pound cauliflower, cut into tiny florets (this can take a while to cook soft)
1/2 pound mushrooms, cut in half
3 cloves garlic, crushed
2 cups cooked chickpeas or 1 can
chopped cilantro for garnish
Heat a large skillet (I use an 11-inch) over medium to medium-high heat for a few minutes to let the pan heat up. Add the coconut oil, then the mustard seeds and ginger. Saute for about 30 seconds (you should hear the mustard seeds popping). Then add the potatoes and carrots. Saute for about 10 to 15 minutes, keeping the heat moderate so they don’t start browning too much or sticking. Then add the spices and Herbamare. Stir well and saute for about a minute more. Sautéing the spices in oil is key to a good curry!
Next add the diced tomatoes. Saute for 2 minutes while stirring. Mix the cup of water with the arrowroot in a small bowl. I use a fork to whisk it together. Add this mixture to the cooking veggies.
Then add the green beans, cauliflower, mushrooms, garlic, and chickpeas. Stir gently. cover and cook for about 15-30 minutes, stirring occasionally.
Serve over rice or quinoa and garnish with chopped cilantro.
Curried Vegetable Chili:
1 cup brown or green lentil, rinsed and drained (a quicker option is using a can of garbanzo beans/ chick peas) 3 cups vegetable broth (water will work too) 2 tablespoons coconut oil ½ medium white onion, diced 1 large carrot, sliced 1 large zucchini, diced 2 garlic cloves, minced 1 -1.5 tablespoons curry powder ½ teaspoon sea salt ¼ teaspoon black pepper 2 cups (or handfuls) fresh spinach, chopped
Place lentils and vegetable broth in a large pot and bring to a boil. Reduce heat to medium-low and cook for about 45 minutes or until tender. I first rinse and start my rice, which we like with our curries. Meanwhile, in a medium skillet over medium-high heat, heat oil. Add onion and carrot, and sauté for about 3 minutes. Stir in curry powder, salt, pepper and garlic. Add zucchini and continue to sauté for about 3-5 more minutes. Continue to sauté until veggies are tender. Finally, add the spinach and continue to stir around the skillet until spinach is slightly wilted. You can throw in the garbanzo beans now, if using. Once both lentils and veggie mixture are cooked, add lentil to the veggie mixture and stir to combine. Optional, but highly recommended to make lentil chili thicker: Blend half of the lentil mixture in a high speed blender and then add back to the skillet for a super thick lentil chili. Add more seasoning and salt, as needed. Serve as is or over rice and enjoy!