Whether you are referring to curry as a dish or just a spice, it can be extremely healthful and nutritious. The three main ingredients in traditional curry dishes are turmeric, cumin, and coriander, which may support the body’s reaction to inflammation and may be natural cleansing agents that both strengthen and detoxify our bodies.
Depending on where you are from, curry is typically broken into two separate categories: Indian and Thai. Indian curry typically incorporates a blend of toasted spices ground into a powder called masalas. Thai curry often calls for a wet curry paste and uses coconut milk or coconut cream as part of the base. There are also several types which are broken into the colors the blended spices create: green, red, yellow, masaman, and panang.
The following Thai curry recipe is one I usually make with either chicken or shrimp; however, I have modified this to be vegetarian friendly. The garbanzo beans provide plenty of protein and fiber in this vegetarian Thai curry recipe, and I couple this with a base of quinoa, which makes for a hearty meal.
Vegetarian Thai Curry Recipe
- 1 Tbsp coconut oil
- 1 onion, finely chopped
- 4 garlic cloves, minced
- 3 tsp ground coriander
- 1 ½ tsp cinnamon
- 1 tsp ginger
- 1 tsp turmeric
- 1 tsp cayenne pepper
- 1 can tomato paste (6-oz can)
- 2 cans garbanzo beans (15-oz cans), rinsed and drained
- 1 can Rotel tomatoes
- 3 cups sweet potatoes, peeled and cubed
- 3 cups cauliflower florets
- 4 carrots, cut into ¾ inch pieces
- 2 cups vegetable broth (you can also use chicken broth if you aren’t vegetarian)
- 1 cup coconut milk
- Salt and pepper, to taste
- Sauté onion and garlic in coconut oil over medium heat until onion is translucent.
- Add spices and tomato paste and continue to cook until all ingredients are well incorporated.
- Transfer to a crockpot.
- Mash 1 can of garbanzo beans until smooth, then add to slow cooker.
- Stir in the second can of garbanzo beans, vegetables, broth, and coconut milk.
- Cook everything for 5 – 6 hours.
- Serve over quinoa (or rice).
Chef Notes: I like to garnish this vegetarian Thai curry recipe with a few leaves of cilantro. You could also add a dollop of Greek yogurt and/or a squeeze from a fresh lime. And of course, salt and pepper, to taste.
Vegetable Curry Nutrition Facts:
- Calories: 467
- Total Fat: 12.5 g
- Total Carbohydrate: 73.6 g
- Fiber: 18.9 g
- Protein: 19.8 g