Heart-Healthy Indian Vegetable Curry
Discover the deliciousness of our Heart-Healthy Indian Vegetable Curry, a vibrant and wholesome twist on the classic Indian dish! Bursting with nutrient-rich veggies like cauliflower, zucchini, and spinach, this recipe is packed with fiber, vitamins, and antioxidants to nourish your body. Fragrant spices such as turmeric, cumin, and coriander create a warm, aromatic flavor profile, while mustard seeds and fresh cilantro add a zesty touch. Made with heart-smart olive oil and low-sodium vegetable broth, this curry is a perfect choice for a health-conscious, plant-based meal. Ready in just 45 minutes, it’s ideal for busy weeknights and can be served over fluffy brown rice or paired with whole-grain flatbread for a satisfying feast that's as good for your heart as it is for your taste buds.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 large onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon ginger, grated
- 1 teaspoon turmeric powder
- 2 teaspoons coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon red chili powder
- 1 cup frozen peas
- 2 cups cauliflower florets
- 1 large carrot, sliced
- 1 medium zucchini, chopped
- 1 large red bell pepper, chopped
- 1 14 oz can canned tomatoes, crushed
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1.5 cups low-sodium vegetable broth
- 2 cups fresh spinach leaves
- 0.5 cup fresh cilantro, chopped
- 1 tablespoon lemon juice
Instructions
Heat olive oil in a large pot over medium heat.
Add mustard seeds and cumin seeds, and sauté until they start to pop.
Add the chopped onion and cook until it becomes translucent, about 5 minutes.
Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
Add turmeric powder, coriander powder, cumin powder, and red chili powder. Stir well to combine.
Add the frozen peas, cauliflower florets, sliced carrot, chopped zucchini, and chopped red bell pepper to the pot.
Pour in the crushed tomatoes and mix everything together.
Season with salt and black pepper.
Add the low-sodium vegetable broth, bring to a simmer, cover the pot, and let it cook for about 15 minutes or until the vegetables are tender.
Stir in the fresh spinach leaves and cook for an additional 2-3 minutes, allowing them to wilt.
Remove the pot from the heat and stir in chopped cilantro and lemon juice.
Serve hot with brown rice or whole grain flatbread.
Nutrition Facts
Calories |
728 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.9 g | 28% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3798 mg | 165% | |
| Total Carbohydrate | 119.9 g | 44% | |
| Dietary Fiber | 38.2 g | 136% | |
| Total Sugars | 53.6 g | ||
| Protein | 29.8 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 475 mg | 37% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 4145 mg | 88% | |
*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.
