Vegetable Curry with Rice

Prep Time: 10 min	Cook Time: 20 min
Total Time: 30 min	Servings: 1

Introduction:

Our Vegetable Curry with Brown Rice is a hearty and flavorful dish that brings together a medley of tender vegetables and aromatic spices, all smothered in a rich coconut curry sauce. Paired with wholesome brown rice, this dish offers a healthy and satisfying dining experience, perfect for a cozy dinner or a wholesome lunch.

Health Benefits:

1. Mixed Vegetables: Packed with vitamins, minerals, and fiber, the diverse mix of vegetables promotes overall health, digestion, and satiety.

   
   

2. Coconut Milk: Rich in lauric acid, coconut milk has antimicrobial and anti-inflammatory properties that support immune function and heart health.

   
   

3. Brown Rice: A whole grain with fiber and complex carbohydrates, brown rice aids digestion and provides sustained energy.

   
   

4. Spices: Curry powder, turmeric, cumin, and other spices have antioxidant and anti-inflammatory properties that support overall health and promote immunity.

Ingredients:

• 1 cup mixed vegetables (e.g., carrots, peas, potatoes, bell peppers, zucchini)

• 1 cup coconut milk (full-fat or light)

• 1 tablespoon curry powder

• 1 cup cooked brown rice

• Salt and pepper to taste

Optional Additions:

• 1 medium onion, diced

• 2 cloves garlic, minced

• 1 tablespoon fresh ginger, grated

• 1 teaspoon ground turmeric

• 1 teaspoon ground cumin

• 1 teaspoon chili powder or red pepper flakes

• 1 cup spinach or kale, chopped

• 1 can chickpeas, drained and rinsed

• 1 bell pepper, diced

• 1 tablespoon lime juice (freshly squeezed)

• Fresh cilantro or parsley, chopped (for garnish)

• 1 tablespoon olive oil or vegetable oil

Instructions:

Prepare the Ingredients:

1. Wash and chop the mixed vegetables.

2. If using potatoes, dice them into small, bite-sized pieces.

3. Measure out the coconut milk and curry powder.

4. Cook the brown rice according to package instructions if it’s not pre-cooked.

Sauté Aromatics (Optional but Recommended):

1. In a large pot or saucepan, heat the olive oil over medium heat.

2. Add the diced onion, minced garlic, and grated ginger.

3. Sauté for 3-5 minutes until softened and fragrant.

Add the Vegetables and Spices:

1. Add the chopped mixed vegetables to the pot.

2. If using, add the ground turmeric, ground cumin, and chili powder.

3. Stir to coat the vegetables with the spices and aromatics.

Cook the Vegetables:

1. Pour in the coconut milk and add the curry powder.

2. Stir well to combine.

3. Bring the mixture to a simmer, reduce the heat to low, and cover the pot. Cook for 15-20 minutes, or until the vegetables are tender.

4. If using chickpeas or leafy greens, add them in the last 5 minutes of cooking.

Season and Serve:

1. Taste the curry and season with salt and pepper to taste.

2. If desired, add a splash of lime juice for brightness.

3. Serve the vegetable curry over the cooked brown rice. Garnish with fresh cilantro or parsley if desired.

Serving Suggestions:

1. Pair with a side of naan bread or a simple green salad: For a more filling meal and to complement the flavors.

2. Serve with a glass of iced tea or sparkling water: For a refreshing and balanced dining experience.

3. Top with a handful of toasted nuts or seeds: For extra crunch and healthy fats.

Tips and Variations:

• For a lower-fat option: Use light coconut milk instead of full-fat.

  
  

• To make it heartier: Add a protein source like chickpeas or tofu.

  
  

• For added flavor: Marinate the vegetables in a bit of olive oil, lime juice, and spices before cooking.

Nutritional Facts

Calories	Protein	Fat	Carbs	Sugar	Fiber	Net Carbs
400 kcal	8g	18g	56g	8g	10g	46g