Heart-Healthy Curry Vegetables
Dive into the vibrant world of wholesome flavor with our *Heart-Healthy Curry Vegetables*, a comforting and nutrient-packed dish that’s as good for your body as it is for your taste buds. This recipe combines the rich, aromatic spices of curry powder, cumin, and coriander with a medley of colorful vegetables like sweet potato, zucchini, red bell pepper, and cauliflower. Simmered in creamy light coconut milk and low-sodium vegetable broth, this curry is perfectly balanced with the addition of tender chickpeas and a fresh burst of spinach and lime juice. Quick to prepare in just 45 minutes and packed with heart-healthy ingredients, this dish is a delicious way to boost your meals with plant-based goodness. Serve over brown rice or quinoa, and finish with a sprinkle of fresh cilantro for a cozy, satisfying dinner that's loaded with flavor and nutrition. Perfect for anyone looking for a flavorful vegan recipe or low-sodium dinner option!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 tablespoon fresh ginger, minced
- 2 tablespoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 medium sweet potato, peeled and diced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 2 cups cauliflower florets
- 2 cups low-sodium vegetable broth
- 1 15-ounce can canned chickpeas, drained and rinsed
- 1 can (14 ounces) light coconut milk
- 2 cups fresh spinach leaves
- 2 tablespoons lime juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 5 minutes until translucent.
Stir in the minced garlic and ginger; cook for another minute until fragrant.
Add the curry powder, cumin, and coriander. Stir to coat the onions and spices in the oil, allowing them to become fragrant, about 1 minute.
Add the sweet potato, red bell pepper, zucchini, and cauliflower florets to the pot.
Pour in the low-sodium vegetable broth, bring to a boil, then reduce to a simmer. Cover and cook for 15 minutes, or until the vegetables are tender.
Stir in the chickpeas and coconut milk. Simmer uncovered for another 5 minutes until the mixture thickens slightly.
Add the spinach leaves and lime juice, stirring until the spinach wilts.
Season with salt and black pepper, adjusting to taste.
Garnish with fresh cilantro before serving.
Nutrition Facts
Calories |
1315 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.3 g | 75% | |
| Saturated Fat | 22.2 g | 111% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8252 mg | 359% | |
| Total Carbohydrate | 172.9 g | 63% | |
| Dietary Fiber | 41.0 g | 146% | |
| Total Sugars | 44.6 g | ||
| Protein | 43.5 g | 87% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 484 mg | 37% | |
| Iron | 31.8 mg | 177% | |
| Potassium | 3950 mg | 84% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
