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Summer Vegetable Curry

Vibrant Summer Vegetable Curry for a Healthy Dinner Delight

Enjoy a quick and healthy Summer Vegetable Curry rich in flavors and colors, perfect for a delightful dinner.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Indian, Vegan
Calories: 350

Ingredients
  

For the Curry
  • 1 tablespoon vegetable oil or coconut oil for extra flavor
  • 1 cup diced onion any onion variety
  • 3 cloves garlic chopped for best flavor
  • 1 tablespoon minced fresh ginger or ground ginger for milder flavor
  • 2 tablespoons green curry paste adjust based on spice tolerance
  • 1 cup zucchini or seasonal alternatives like eggplant
  • 1 cup yellow squash or seasonal alternatives like eggplant
  • 2 large carrots or parsnips for a fun twist
  • 1 cup red bell pepper or any sweet bell pepper
  • to taste salt adjust to taste
  • to taste black pepper adjust to taste
  • 1 can full-fat coconut milk or light for lower fat option
  • 1 cup vegetable broth or chicken broth for non-vegan versions
  • 2 tablespoons peanut or almond butter or sunflower seed butter for nut-free diets
  • 1 cup fresh or frozen corn or canned corn as a quick alternative
For the Mango-Cilantro Salad
  • 1 cup chopped fresh mango or peach/pineapple if needed
  • 1/4 cup fresh cilantro leaves customize based on your preference
  • 1/4 cup fresh mint leaves customize based on your preference
  • 1/4 cup roasted peanuts or substitute with seeds for nut allergies
  • 2 tablespoons fresh lime juice or lemon juice
  • 1 tablespoon fish sauce optional, omit for vegan version
For Serving
  • 4 cups white rice or quinoa/cauliflower rice as alternatives

Equipment

  • large skillet

Method
 

Step-by-Step Instructions
  1. Heat 1 tablespoon of vegetable oil in a large skillet over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes translucent and soft.
  2. Incorporate the chopped garlic, minced ginger, and green curry paste into the skillet. Cook for an additional 1-2 minutes, stirring constantly until fragrant.
  3. Raise the heat slightly and add the zucchini, yellow squash, large carrots, and red bell pepper. Cook for 5-6 minutes, stirring frequently until the vegetables start to show a slight char.
  4. Pour in the full-fat coconut milk and vegetable broth, then stir in the peanut or almond butter and corn. Bring to a gentle boil, then reduce the heat and let it simmer uncovered for about 15 minutes.
  5. While the curry simmers, combine the chopped mango, fresh cilantro, mint leaves, roasted peanuts, and lime juice in a medium bowl. Toss gently until well mixed.
  6. Spoon the creamy Summer Vegetable Curry over a bed of fluffy white rice and generously top each bowl with the mango-cilantro salad.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 60gProtein: 10gFat: 12gSaturated Fat: 8gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 500mgPotassium: 800mgFiber: 8gSugar: 10gVitamin A: 4000IUVitamin C: 60mgCalcium: 80mgIron: 2mg

Notes

For best results, use fresh ingredients and adjust flavors based on personal preference.

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