Any Veggie Coconut Curry
Makes 6 servings
The vegetables listed below are favorites, but any vegetables you have on hand can be used along with the non-dairy milk and spices. If you decide to use coconut milk, it is important to note that this product has a high fat content and should be used in moderation. Try lite coconut milk to get the sweet nutty coconut flavor without all the fat. Cauliflower, squash, and sweet potatoes are other tasty choices. This is a great way to use up “going-bad” fresh or frozen vegetables! Serve over rice or your favorite whole grain.
1
cup
dry brown rice
1
cup
lite
coconut milk, or 1 cup non-dairy milk + 1 teaspoon coconut extract
1
cup
fresh or
frozen green peas
1
15-ounce can garbanzo beans, drained and rinsed, or 1 1/2 cups cooked garbanzo beans
8
mushrooms, sliced
2
cups
chopped broccoli florets, or 1 10-ounce package frozen chopped broccoli florets
3
cups
chopped kale
1
medium
potato (peeling optional)
1
pinch
cayenne pepper
1/2
teaspoon
turmeric
1
teaspoon
ground cumin
1 1/2
tablespoons
curry powder
1/4
cup
vegetable broth or water
3
large
carrots, cut into rounds or chopped
4
garlic cloves, minced or pressed (about 4 teaspoons)
1
large
onion, chopped
2
cups
water
3
tablespoons
reduced-sodium soy sauce
Bring rice and water to a boil in a medium saucepan. Lower heat and simmer, covered, for about 30 minutes until all the water is absorbed.
In a large saucepan, sauté onion, garlic, and carrots in vegetable broth or water on medium-high heat until onion become translucent. Add curry, cumin, turmeric, and cayenne. Cook for 2 to 4 minutes, stirring often. Add potato, kale, broccoli, mushrooms, beans, peas, and coconut milk or non-dairy milk mixture. Cover and reduce heat to medium-low. Simmer for 10 to 20 minutes, stirring occasionally, until potato can be pierced easily with a fork. Sprinkle with soy sauce before serving.
Stored in a covered container in the refrigerator, leftover Any Veggie Coconut Curry will keep for up to 3 days.
Per serving
- Calories: 320
- Fat: 5 g
- Saturated Fat: 2.5 g
- Calories from Fat: 14.7%
- Cholesterol: 0 mg
- Protein: 12.3 g
- Carbohydrates: 59.3 g
- Sugar: 5.9 g
- Fiber: 12.3 g
- Sodium: 407 mg
- Calcium: 115 mg
- Iron: 4.7 mg
- Vitamin C: 37.7 mg
- Beta Carotene: 6312 mcg
- Vitamin E: 1.7 mg
Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.
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