Spring Vegetable Golden Curry

NUTRITIONAL NOTES

 

CURRY: Curry, used mainly in Indian cuisine, varies widely on composition and taste. Many of the main ingredients, though, provide considerable health benefits.  Turmeric, and its main active compound, curcumin, may lower your risk for diabetes and provide cancer preventive benefits.  Another spice, fenugreek, helps lower cholesterol and prevents gallstones, while coriander helps in removing toxic chemicals from your body.   
   . 

POTATOES: Most people eat potatoes in the form of unhealthy food choices, such as French fries, potato chips, or baked potatoes loaded with unhealthy fats like butter , and sour cream. Take away the unhealthy fats, and a potato is an exceptionally low calorie, high fiber food that offers significant protection against heart disease and cancer.   

SPINACH: Leafy green vegetables like spinach provide more nutrients than any other food. Rich in many vitamin and minerals, spinach has a high concentration of phytonutrients, providing powerful antioxidant protection, anti-inflammatory and anti-cancer benefits. The high concentration of Vitamin K found on spinach is essential to building and maintaining bone health.   

Vegan, Gluten-Free

Serves 4-6

 

2 tbsp coconut or olive oil

4 red potatoes, chopped into bite-sized 1 inch chunks

1 bunch spring onion, sliced thin

2-3 cloves garlic, minced

1 inch knob of ginger, minced

2 carrots, sliced

1 bunch asparagus, chopped into bite-size 1 inch pieces

1 red bell pepper, chopped into large chunks

1 cup fresh or frozen peas

3 cups loosely packed spinach, chopped

2 cans coconut milk

2-3 tbsp mild red curry paste

1-2 tbsp tamari or soy sauce

1 tbsp ground turmeric

1 tbsp natural sugar, like coconut or date

1 lime, zested and juiced

1 tbsp tapioca starch

½ cup vegetable broth

 

Garnish:

Chopped cashews

Sliced spring onions

Fresh Cilantro

Lime Wedges

 

 

  1. Preheat over to 450.

  2. Place potatoes on a baking sheet, smother with a good amount of coconut/olive oil.  Sprinkle over salt and pepper and roast in oven for 15-20 minutes, or until golden brown. 

  3. Meanwhile, melt the coconut/olive oil in a large sauté pan over medium heat. Add the onion, garlic and ginger and sauté until soft, about 3-4 minutes.

  4. Add carrots, sauté for another 2 minutes.  Add asparagus and red pepper, stirring to incorporate vegetables together. Sauce for another 2 minutes.  

  5. Stir in the coconut milk, red curry paste, tamari, sugar, lime juice, turmeric.  Raise the heat and bring to a boil, stirring occasionally. Stir in roasted potatoes, peas and spinach. Continue to simmer until the veggies are cooked through, about 3 minutes. Taste-test and add more curry paste, soy sauce, sugar, and/or lime juice if you'd like. Season with some salt if desired.

  6. Divide onto plates or bowls with rice, and top with cashews, green onions, cilantro, and/or lime. 

*CHEF'S NOTE:  This curry is flavorful on its own, but can be served atop rice noodles, 'zoodles', quinoa, or my favorite: black rice. 

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amy@oregoncancerfoundation.org

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