Inside Scoop: Warm up with this Tasty Vegetable Curry.

This recipe was submitted by Tanya Schultz, Registered Holistic Nutritionist.

Okay, it’s nearly October in Ontario and the weather can’t seem to make up its mind. One minute it feels like a 25 degree summer day, and the next I feel like I need my fireplace on.

And, although every other day we get a little burst of warmth, that cooler fall feeling is beginning to set in. The nights are brisk, the air is crispier, and the leaves are beginning to turn.

Guess what else is beginning to kick in? The need for warming foods, for sure!

Yes, as much as our beach bums are afraid to admit that fall is in the air, we sure do love soups, stews and lightly cooked foods.

 

A TASTY VEGETABLE CURRY THAT WILL WARM YOUR SOUL

 

This tasty vegetable curry is just a glimpse of how we will be cooking during the winter months. Not only is it loaded with vegetables, but it has a hint of spice, plant-based protein (chickpeas), and although it seems like a lot of ingredients, it’s quite simple to make.

We love cooking it just the way it is, but you can absolutely feel free to swap out some of the vegetables for your favourite vegetables of choice, and if you aren’t strictly vegan or plant-based and wanted to add some chicken or fish to the dish, by all means. This tasty vegetable curry is a dish that’s not only delicious and warming, but incredibly versatile and allows you to really go for it when it comes to what you want to add on a more personal level.

Personalize this tasty vegetable curry is what we’re saying 😉

The Health Benefits Are Astonishing

 

Okay we all know that vegetables and plants offer up a huge variety of nutrients, like antioxidants, minerals, vitamins, macronutrients, and so on… but something we don’t talk about that much is the power of spices when it comes to nutrition.

This Tasty Vegetable Curry contains so many spices that are great for your health, check it out:

Turmeric – a spice that has a bioactive compound that has not only strong antioxidant properties, but it is one of our top favourite anti-inflammatory foods.

Coriander- is an herb that’s related to parsley that contains quite a high amount of beta-carotene, which is a precursor to the antioxidant vitamin A. You can use the seeds in this recipe, or fresh leaves.

Garam Masala BlendHas been used in Ayurveda cuisines for years, and it just simply means ‘hot spice blend’. Because this blend consists of plenty of spices that create heat, it can be said to have thermogenic properties in the body. Thermogenic foods, such as cayenne, can increase metabolic functions, thus help in burning energy.

Knowing that this tasty vegetable curry is not only warming, loaded with veggies, but also contains spices that have anti-inflammatory properties, as well as thermogenic properties makes our little hearts skip with joy when we dig in.

If curry is a go-to in your household, you are going to love this recipe!

Make sure you check this Grain-free Flatbread recipe to use as a bread option in place of traditional wheat-based naan bread. You’re going to love how easy it is to create plant-based dishes loaded with flavour, and totally easy on your digestion.

And, if you’re looking for more delicious, nutritious and totally easy recipes, don’t forget to download our 5 Ingredient Mini Cookbook below. This cookbook comes with 12 easy recipes containing only 5 ingredients or less. It was designed to show you how simple healthy eating can be. It also contains a mini DIY challenge, so be sure to check it out here:

What are your favourite curry vegetables? Let us know in the comments below.

 

tasty vegetable curry
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A Tasty Vegetable Curry Recipe That Will Warm Your Soul

This healthy Tasty Vegetable Curry will warm you up, and help boost your metabolism through flavour and spices.
Course Main Course, Soup
Cuisine Healthy, Indian
Keyword tasty vegetable curry
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6
Calories 273 kcal

Ingredients

  • 2 Tbsp avocado oil or coconut oil
  • 1 tsp cumin seeds
  • 1 ½ Tbsp turmeric
  • 2 Tbsp tandoori masala
  • 1 tsp coriander ground
  • 2 tsp garam masala
  • 1 tsp salt
  • 1 onion minced
  • 5 cloves garlic minced
  • 2 carrots large, peeled and cut into coins
  • 2 potatoes medium, diced
  • 2 roma tomatoes chopped
  • 1 ½ cups passata tomato puree
  • 2 cups water
  • 1 cup coconut milk canned, full-fat
  • 1 bunch kale de-stemmed and chopped finely
  • 2 cups chickpeas cooked
  • 1 tbsp sambal oelek *optional

Directions

  1. Heat oil in a large stockpot over medium-low.
  2. Add onion and cumin seeds, cook till onions are translucent.
  3. Add tomatoes, passata, garlic, turmeric, tandoori masala, coriander and salt. Stir to combine. Add the water, carrots, potatoes, coconut milk and kale.
  4. Bring to a boil then immediately down to a simmer.
  5. Cover and simmer for 20-25 minutes, stirring occasionally.
  6. Add chickpeas, garam masala and sambal oelek.
  7. Taste and adjust seasoning if necessary.
Nutrition Facts
A Tasty Vegetable Curry Recipe That Will Warm Your Soul
Amount Per Serving
Calories 273 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 7g 35%
Sodium 594mg 25%
Potassium 975mg 28%
Total Carbohydrates 31g 10%
Dietary Fiber 8g 32%
Sugars 5g
Protein 8g 16%
Vitamin A 96.7%
Vitamin C 40.8%
Calcium 9.9%
Iron 36.9%
* Percent Daily Values are based on a 2000 calorie diet.

Tanya Schultz

Tanya Schultz is a Registered Holistic Nutritionist in Niagara Falls, Ontario. She specializes in children’s and family nutrition. After graduating from the Canadian School of Natural Nutrition in Toronto, she worked with clients at Source Centre for Health and Wellness in downtown Toronto. Tanya recently relocated to Niagara Falls where she provides nutritional consultations in person or over Skype for those not in the area.

She also offers plant-based cooking demos, grocery tours and corporate/workplace healthy living seminars. Tanya is a strong advocate of a whole foods, plant-based diet and incorporating home cooking into one's healthy lifestyle.

Learn more about Tanya by visiting her website here: http://tanyaschultznutrition.com/

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