Mixed Vegetable Coconut Curry
|Mustard seed||1 Teaspoon|
|Onion||1⁄2 , diced|
|Chopped vegetables||1 1⁄2 Pound (Cauliflower, Broccoli, Peas, Carrots, Potatoes, Beans, Corn)|
|Garlic cloves||2 , minced or pressed|
|Fresh ginger||1 Inch, peeled and minced|
|Water||1⁄2 Cup (8 tbs)|
|Unsweetened coconut flakes||3⁄4 Cup (12 tbs) (Dry Ones)|
|Tofu sour cream/Tofu cream cheese / coconut milk / non-dairy yogurt / combination of al||1⁄2 Cup (8 tbs)|
|Garam masala/Curry spice blend||1 Tablespoon|
|Cayenne pepper||1 Pinch|
|Salt||1⁄2 Teaspoon (Or To Taste)|
Chop the veggies.
Heat the oil over medium heat in a large pan or wok. Pour in the mustard seed, cover and cook until they pop.
Add the onion and saute until soft – 2-3 minutes.
Add the garlic, optional ginger and harder veggies (cauliflower, carrots, potatoes). Add 2-3 tablespoons of water, cover and steam for 5-10 minutes - or until the veggies are about half cooked.
While the harder veggies are steaming, mix the coconut flakes and sour cream/yogurt/cocoonut milk. Add the spices and mix thoroughly. Set aside to rehydrate.
Add the softer veggies (broccoli, beans, corn, peas) and continue to steam (add more water if the pan is dry) for 2-5 minutes. The vegetables should be fork tender.
When the veggies are done, remove the lid and steam away any excess liquid. Add the coconut mixture and stir in. Cover and warm for 1-2 minutes until heated through.
Serving size: Complete recipe
Calories 729 Calories from Fat 370
% Daily Value*
Total Fat 43 g65.9%
Saturated Fat 19.8 g99.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 3484 mg145.2%
Total Carbohydrates 74 g24.8%
Dietary Fiber 20.8 g83.2%
Sugars 28.5 g
Protein 23 g45.4%
Vitamin A 499.6% Vitamin C 189.4%
Calcium 109.2% Iron 73.3%
*Based on a 2000 Calorie diet