Mixed Vegetable Curry

Mixed Vegetable Curry

Prep Time10 mins
Cook Time30 mins
Course: Main Course
Cuisine: Indian
Keyword: Indian, vegetable curry
Servings: 6 1 1/2 cup curry; 1/2 rice
Calories: 346kcal

Ingredients

  • 1 Tbs vegetable oil divided
  • 2 tsp mustard seeds
  • 1 onion diced
  • 1 1/2 cup brown rice
  • 1 Tbs red curry paste
  • 1 cup unsweetened, light coconut milk
  • 1 sweet potato peeled & cut into 1" pieces
  • 1 small cauliflower cut into florets
  • 1/8 tsp salt
  • 1/2 tsp black pepper
  • 1 15oz can low sodium garbanzo beans drained & rinsed
  • Fresh cilantro for garnish
  • Lime wedges for garnish

Instructions

  • Cook rice. In a medium saucepan, heat 1 teaspoon oil over medium-high heat. Add mustard seeds and half the onion. Cook, stirring often until onion is soft, 3 minutes.Add rice and stir to combine. Add 2 cups water. Bring to a boil. Cover and reduce to a simmer; cook until water is absorbed and rice is tender, about 15 minutes. Remove from heat and let stand 5 minutes. Fluff with a fork before serving.
  • Meanwhile, in a heavy pot, heat remaining 2 teaspoons oil over medium-high heat. Add remaining onion and cook, stirring often until soft, 3 minutes. Add curry paste and stir until fragrant, about 1 minute. Add coconut milk and 1 cup water and bring to a boil.Add sweet potato, cauliflower, salt and pepper. Reduce heat to medium, cover and simmer until vegetables are tender, 10-15 minutes.
  • Add chickpeas to vegetable mixture and increase heat to high. Simmer rapidly until liquid reduces slightly, 2 minutes. Serve curry over rice with cilantro and lime wedges.

Notes

Nutrition Facts (per 1 1/2 cup curry + 1/2 cup rice): 346 calories, 8g fat, 3g saturated fat, 0mg cholesterol, 170mg sodium, 61g carbohydrate, 7.8g fiber, 0g added sugar, 9.5g protein, 54mg calcium, 460mg potassium, 250mg phosphorus, 29mg oxalate (17mg if curry alone; 23mg if sub white for brown rice)
May substitute 2 Tbs curry powder for curry paste.
Recipe adapted from Martha Stewart

2 thoughts on “Mixed Vegetable Curry”

  1. Hi. I’m confused as I thought sweet potato was high oxolate? So hard to know what’s what! Thanks in advance x

    1. the.kidney.dietitian1@gmail.com

      Hi Tessa. Thank you so much for your comment! Yes, potatoes and sweet potatoes are somewhat high in oxalate. However, since there is only 1 potato mixed in this ENTIRE dish, the actual oxalate content of each serving would be reasonable. The goal is not to NEVER eat most high oxalate foods, instead to control intake and be mindful of portion sizes when you do eat higher oxalate foods. Also, it is critical to pair meals with dairy for calcium to block that oxalate absorption. I hope this helps!

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




shares