OC Edwards Co
Fool-proof Vegetable Curry
As with many families - we are on the look out for quick, easy to prepare meals that carry a lot of flavorful punch. Why not also try ones that are healthy and delicious?
This recipe came from a magazine we picked up at Barnes & Noble, The Complete Guide to Plant-Based Food by Centennial Living. Our family is very multicultural and curry brings our family back to time spent in the United Kingdom with family (or being attached to a British Artillery unit in Germany). Curry is an ever-present dish many parts of Western Europe owing much to the historical influences of the Spice Road. (Apparently, the British loved curry so much, they helped introduced it to many other countries through global conquest.)
Curry, simply put, means 'sauce'. And curries come in thousands of variations and can be paired with any meat, meat substitute and vegetables that you have on hand. Curry is typically composed of turmeric, cumin, coriander, ginger black pepper and chilies - even more unique and reflective of a particular region.
This recipe is vegetarian - so we were curious how the flavors would taste without the protein. We were quite surprised that 'layered' flavors of current played very well with sweet potatoes. But, we did veer off a little as it was a fairly mild curry - we wound up adding tomato paste (for color and a deeper flavor) and more curry powder, salt and pepper for a bit more kick.
Before you start this recipe, we highly recommend prepping all ingredients as directed - you don't want to pause to prep another ingredient when things are moving that quickly! Also, please note that the order of ingredients is specific and should be thought of in that order. To keep things mild, we found it best to stick relatively to script, but offer, on serving a variety of spices for those that need that little extra oomf.
Sweet Potato and Chickpea Curry
3 tablespoons extra-virgin coconut oil
5 cloves garlic, chopped
3 stalks celery, chopped
1 jalapeno pepper, seeded and finely chopped
1 large onion, chopped
2 tablespoons grated fresh ginger
1 red bell pepper, chopped
2 tablespoons curry powder
Himalaya pink salt and ground black pepper
2 large sweet potatoes, peeled and cut into 1-inch cubes
1 (15-ounce) can chickpeas, rinsed and drained
1 (13-ounce) can full-fall coconut milk
1 cup vegetable broth
1 (14.5-ounce) can diced tomatoes, drained
1 cup frozen petite green peas, thawed
Juice of 1 lime
[Additional - 1 tbsp. of tomato paste - for color]
[Additional - on serving, additional curry powder, salt, pepper and/or chili powder]
1 In a large saucepan, heat oil over medium-low heat. Add garlic, celery, and ginger. Cook, stirring occasionally, until onion is translucent and vegetables are soft, 5 to 6 minutes. Stir in curry powder, and cook, stirring constantly, until fragrant, about 30 seconds. Add a few pinches each of salt and pepper.
2 Add sweet potatoes, chickpeas, coconut milk and vegetable broth to pan. Raise heat to medium-high and bring just to a boil, then turn down heat to low and simmer, uncovered, until sweet potatoes are tender, 10 to 15 minutes. [Depending on the stove, this process could take a little longer, you do want the sweet potatoes cooked through.]
3 Add tomatoes ad peas, cook for 3 to 4 minutes to soften peas. Stir in lime juice.
4 Remove saucepan from heat and let curry sit for 15 to 20 minutes to allow flavors to deepen. Season with additional salt and pepper to taste.
This recipe also lasted several days, so although it roughly serves four - if used as a side dish, and can carry over easily a few days.
Originally taken from Clean Cuisine Cookbook by Ivy Ingram Larson and Andy Larson, MD, Victory Belt Publishing
This meal gave us a much needed break from meat and was very hearty and satisfying when paired with brown rice. We would encourage you to try this recipe and see if it is one you might like to add to your healthy meals file!
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