By Stephen T. Sinatra, M.D., F.A.C.C., F.A.C.N., C.N.S., C.B.T.
I’ll admit it…sometimes it’s hard to motivate myself to cook and eat all those healthy veggies in my fridge. One solution is to blend and drink those veggies. Another is to get creative with those pantry staples and make a yummy curry sauce!
Well worth the 45 minutes of prepping and cooking time, this veggie curry with quinoa dish is a healthy, nourishing meal you can feel GREAT about enjoying. With a variety of veggie colors, it’s packed with health-supporting phytonutrients, and it’s rich in plant protein and healthy fats.
While I made this recipe with red cabbage, bell peppers, onions and carrots, you can use just about any veggies you like…kale, string beans, celery, tomatoes, peas, lentils, whatever… with its mild flavor, cauliflower is especially good in curry dishes. For additional protein and fiber, add extra chickpeas.
I also use quinoa, which is considered a complete protein because it contains all 20 amino acids (and is thus an ideal staple food for vegetarians and vegans). Quinoa’s protein, fat and fiber content help balance its carb content, as will the oils and fiber-rich veggies in this recipe – an important relationship when it comes to keeping blood sugar levels in a healthy zone.
When making the curry sauce, I like to use a mixture of olive oil and coconut oil for the best mix of healthy fats and flavors; feel free to use one or the other if you prefer. Also, my recipe below is not creamy or thick, like you find in restaurants. If you like, add coconut milk for a thicker consistency, and adjust spices, garlic and ginger accordingly.
More on curry powder here.
*Note: this page contains links to products sold by Vervana, a fine food company I founded and co-own.
EASY VEGGIE CURRY INGREDIENTS:
*Use organic ingredients, when possible
- 3/4 head of red cabbage, sliced into ribbons or bite-sized pieces
- 2 to 4 carrots, sliced into bite-sized pieces
- 2 organic bell peppers (I used 1 red, 1 green for more color), chopped
- 1 small onion or 2-3 shallots, diced
- 1 to 2 cans garbanzo beans (chickpeas), drained and rinsed (or about or 1.5 to 3 cups cooked)
- Quinoa, 4 cups cooked with broth
- 1 Tbsp grated fresh ginger + more for the sauce
- 2-3 cloves of garlic, minced
- Olive oil or coconut oil for sautéing the veggies
CURRY SAUCE INGREDIENTS:
- 4 to 6 Tbsp coconut oil and/or olive oil (EVOO, garlic or jalapeño garlic flavored olive oil)
- 1/4 to 1/2 cup broth
- 1/2 to 1 Tbsp grated ginger (or a splash of ginger juice)
- 1 small clove garlic, minced
- 1 to 2 tsp Mexican Spice Blend
- 2 to 3 tsp curry powder
- 1 tsp raw honey
TO MAKE VEGGIE CURRY:
- Wash / peel all veggies (including ginger) and slice as you like.
- Prepare the quinoa according to package directions (I like to use broth for more savory flavor), set aside when done.
- In a large sauté pan, heat the veggies (cabbage, carrots, peppers, and onions) and garlic over medium heat in 1 to 2 Tbsp of olive oil or coconut oil. Add the grated ginger and cook until the veggies are almost done to your liking. Stir in the chickpeas and continue cooking for a minute or two.
- While the veggies are cooking, make the sauce. In a small sauté pan over medium-low heat, combine the oil(s), broth, grated ginger and garlic, and spices. Start conservatively, and add more of each to your liking. Add a touch of honey. If you like, puree the garlic, ginger and broth together in a blender for smoother consistency. Taste and stir until flavor is where you want it. Pour broth into veggie mixture and heat it for a minute or two.
- Serve the veggie mixture over about 1 ½ cup quinoa per plate.
- Optional: finish with a drizzle of jalapeño garlic olive oil for a kick of medium chili heat!
You also might like…
© Vervana, LLC and Stephen Sinatra, MD. All rights reserved.