Mediterranean Diet Madras Curry
Elevate your weeknight dinner with this vibrant Mediterranean Diet Madras Curry, a healthy and flavor-packed twist on a classic dish! Bursting with nutrient-rich vegetables like zucchini, carrots, and bell peppers, along with tender, spiced chicken and creamy coconut milk, this curry brings together the warmth of Madras curry powder, turmeric, cinnamon, and cumin for an irresistible depth of flavor. Light and wholesome, it replaces heavy ingredients with Mediterranean staples like olive oil and fresh spinach, making it perfect for those embracing a heart-healthy lifestyle. Simmered to perfection with chickpeas for added protein and finished with a zesty touch of lemon and fresh cilantro, this one-pot meal is a satisfying, well-rounded option that pairs beautifully with whole grains like couscous or quinoa. Enjoy a harmonious fusion of bold Indian-inspired spices and Mediterranean diet principles in every comforting bite!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 garlic cloves, minced
- 1 tablespoon ginger, grated
- 2 medium bell peppers, chopped (mix of red and yellow)
- 1 medium zucchini, sliced
- 1 large carrot, sliced
- 1 cup cherry tomatoes, halved
- 1 pound chicken breast, boneless and skinless, cut into cubes
- 2 tablespoons madras curry powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 0.5 teaspoon turmeric powder
- 1 cinnamon stick
- 1.5 cups low-sodium vegetable broth
- 1 cup canned coconut milk, light
- 2 cups fresh spinach leaves
- 1 cup chickpeas, cooked
- 0.5 cup fresh cilantro, chopped
- 2 tablespoons lemon juice
- to taste salt
- to taste black pepper
Instructions
Heat olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and grated ginger, and sauté for another minute until fragrant.
Add the bell peppers, zucchini, and carrot. Cook for 5-7 minutes until they begin to soften.
Add the cubed chicken breast to the pot, cooking for another 5 minutes until it's lightly browned.
Stir in the madras curry powder, cumin powder, coriander powder, turmeric powder, and the cinnamon stick. Cook for 1-2 minutes to let the spices toast lightly.
Pour in the vegetable broth and coconut milk, stirring to combine. Bring to a gentle simmer.
Add the cherry tomatoes, spinach leaves, and chickpeas. Stir thoroughly into the curry mixture.
Cover the pot and allow the curry to simmer for 15 minutes, stirring occasionally, until the vegetables are tender and the chicken is cooked through.
Season the curry with salt and black pepper to taste.
Just before serving, stir in the lemon juice and sprinkle with fresh chopped cilantro.
Serve hot, optionally with whole grain couscous or quinoa for a complete meal.
Nutrition Facts
Calories |
459 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 4.5 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 96 mg | 32% | |
| Sodium | 185 mg | 8% | |
| Total Carbohydrate | 36.8 g | 13% | |
| Dietary Fiber | 10.2 g | 36% | |
| Total Sugars | 11.9 g | ||
| Protein | 44.1 g | 88% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 130 mg | 10% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 1283 mg | 27% | |
*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.
