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Fresh Vegetable Curry

Ali Segersten (author)
Fresh Vegetable Curry Vegan

This delectable fresh curry is vegan. I have added cooked chickpeas to this recipe but I imagine it could easily be made with chunks of salmon or halibut, or even some sautéed chicken breast pieces. Try any vegetable you have on hand. I often make this with diced sweet potatoes or winter squash in Autumn. Chopped fresh spinach would be another fantastic addition; just toss it in when you take the pan off the stove. It will cook very fast! Serve over cooked long grain brown rice or quinoa.

Read more about this recipe on the blog.

Fresh Vegetable Curry

Ingredients
3 tablespoons extra virgin olive oil
1 teaspoons black mustard seeds
1 tablespoons finely chopped fresh ginger
4 medium red potatoes cut into cubes
3 carrots peeled and sliced
2 teaspoons curry powder
1 teaspoons ground cumin
1 teaspoons ground coriander
½ teaspoons turmeric powder
1 dash cayenne pepper (optional)
1½ teaspoons sea salt
6 roma tomatoes diced
1 cups water
1 tablespoons arrowroot powder
½ pounds green beans trimmed and cut into pieces
¾ pounds cauliflower cut into florets
½ pounds white button mushrooms cut into halves
3 cloves garlic crushed
2 cups cooked chickpeas (or 1 can)

Garnish

½ cups chopped cilantro

Nutrition Facts

Per serving Recipe serves 6

Calories from
  • Protein 16%
  • Net carbs 56%
  • Fat 28%
Full nutrition facts
Macros
Energy & Macronutrients
Calories
324kcal
Protein
12.3g
Total Carbohydrates
55.2g
Dietary Fiber
12.5g
Net Carbs
42.7g
Total Sugars
11.5g
Sucrose
1.7g
Glucose
3.4g
Fructose
3.4g
Total Fat
9.4g
Saturated Fat
1.3g
Monounsaturated Fat
5.5g
Polyunsaturated Fat
1.7g
Sodium
612mg
Vitamins
Water-Soluble Vitamins
Vitamin C
64.4mg
Thiamin (B1)
0.34mg
Riboflavin (B2)
0.37mg
Niacin (B3)
5.1mg
Pantothenic Acid (B5)
1.2mg
Vitamin B6
0.67mg
Folate (B9)
203µg
Choline
90mg
Fat-Soluble Vitamins
Vitamin D
0.01µg
Vitamin E (Alpha-Tocopherol)
2.5mg
Vitamin K1 (Phylloquinone)
53.4µg
Minerals
Minerals
Calcium
109mg
Iron
4.4mg
Magnesium
103mg
Phosphorus
303mg
Potassium
1626mg
Zinc
2.1mg
Copper
0.69mg
Manganese
1.3mg
Selenium
11.5µg
Fluoride
11.6µg
Amino Acids
Essential Amino Acids
Histidine
0.5g
Isoleucine
0.85g
Leucine
1.4g
Lysine
1.3g
Methionine
0.28g
Phenylalanine
0.91g
Threonine
0.97g
Tryptophan
0.29g
Valine
1.4g
Non-Essential Amino Acids
Alanine
0.46g
Arginine
0.74g
Aspartic Acid
1.6g
Cystine
0.15g
Glutamic Acid
2.2g
Glycine
0.39g
Proline
0.39g
Serine
0.48g
Tyrosine
0.26g
Fatty Acids
Medium-Chain Fatty Acids (MCFAs)
Capric Acid (10:0)
0.01g
Monounsaturated Fatty Acids
Oleic Acid (18:1 cis)
5.3g
Omega-3 Fatty Acids
ALA (18:3 n-3)
0.14g
Omega-6 Fatty Acids
Linoleic Acid (LA)
1.5g
Other
Carotenoids
Alpha-Carotene
1212µg
Beta-Carotene
3283µg
Beta-Cryptoxanthin
2.3µg
Lutein + Zeaxanthin
513µg
Lycopene
3161µg
Plant Sterols (Phytosterols)
Phytosterols
41.4mg
Beta-Sitosterol
0.03mg
Other Compounds
Betaine
0.79mg
4.0 1 review

Kay

May 5, 2022

I have been making this recipe for years (its in the recipe book) and my family loves it. It is very flavourful and extremely satisfying. I have found that it freezes and reheats well too. It does work better with ripe tomatoes as it looses flavour if you use unripe tomatoes.