Nourishing Winter Vegetable Curry
Try this Nourishing Winter Vegetable Curry recipe, or contribute your own.
Try this Nourishing Winter Vegetable Curry recipe, or contribute your own.
- 1 large onion chopped
- 1/2 tsp cinnamon
- black pepper to taste
- 2 cloves garlic chopped
- 1 tsp ginger
- 1 tsp coconut oil
- 2 tbsp tomato paste
- 2 tsp cumin
- 1 tbsp honey
- 1 red bell pepper chopped
- 450 gm (1 lbs) potatoes (i used a mix of regular + sweet chopped
- bunch fresh coriander chopped
- 3 large carrots sliced
- 1 handful fresh spinach
- 1 tin (400 ml) chopped tomatoes
- 1-2 red chilis finely chopped (optional - depending on how
- 500 ml coconut milk
- 2 tsp tumeric
- 1-2 tsp paprika
- 1 tsp ground coriander
- 1-2 tsp sea salt
- Carbohydrate 19.8607508367191 g
- Cholesterol 0 mg
- Fat 26.9424039105439 g
- Fiber 3.68600932699862 g
- Protein 4.37548757236763 g
- Saturated Fat 23.4724522371538 g
- Serving Size 1 1 Serving (369g)
- Sodium 65.6447042663776 mg
- Sugar 16.1747415097205 g
- Trans Fat 1.76042541740242 g
- Calories 316 calories
Step-by-step
- Melt the coconut oil in a large pot or dutch oven. Sauté onion & garlic until tender and translucent (about 4 minutes).
- Add coconut milk, chopped tomatoes, tomato paste, honey, chilli and all other spices and combine well using a spoon.
- Add potatoes and carrots and if you want to add meat, lentils or quinoa, now would be the time to add those as well). Note that if you're using canned lentils or beans, you want to add these just shortly before serving to avoid them getting too mushy.
- Leave to simmer for about 20 minutes until the potato & carrot pieces are soft.
- Add bell pepper and fresh spinach leave to simmer for another 5 minutes.
- Adjust spices to suit your taste and finish top with fresh coriander just before serving.
Swapping canned lentils for dry pulses alters the fundamental liquid requirements of the pot, demanding an extra 250 milliliters of water to prevent scorching while the legumes hydrate. Root vegetables like potatoes and carrots possess dense pectin networks in their cell walls that require sustained heat to soften, which is why they must simmer for a full 20 minutes before any tender greens enter the liquid environment. Spices such as turmeric and cumin contain fat-soluble volatile compounds that bloom efficiently when briefly sautéed in the initial coconut oil alongside the aromatics, driving aromatic extraction far beyond what mere boiling achieves.
Adding spinach and bell peppers during the final five minutes preserves their vibrant chlorophyll and crisp-tender cell structure, preventing the undesirable grey-green discoloration that occurs when chlorophyll is subjected to prolonged acid from canned tomatoes. Thick coconut milk with over twenty grams of saturated fat per serving provides a rich emulsion base, but boiling it too aggressively can cause the proteins to curdle and break the sauce. Controlling heat delivery at a gentle simmer ensures the starches leaching from the potatoes thicken the liquid naturally without requiring chemical starches or flour slurry additions.
