Vegetable Curry

  • prep: 15 min
  • cook: 20 min
  • total: 35 min
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  • servings:
  • Summary

    Quick Easy and Nutritious

    Ingredients

    • 1 large onion chopped
    • 2 tablespoons of ginger puree or grated fresh ginger
    • 2 cloves of garlic crushed
    • 2 tablespoons of oil
    • 1 tablespoon brown mustard seeds
    • 1 teaspoon each of ground cumin, coriander, turmeric and garam masala powder
    • 1 400 gram can of chopped tomatoes
    • 200 mls coconut milk or cream
    • 1 teaspoon Himalayan Salt
    • 1 cup of diced pumpkin
    • 1 cup of diced sweet potato (kumara)
    • 2 cups chopped vegetables of your choice, (I use carrot, broccoli, red pepper, spinach )
    • fresh cilantro (coriander) optional

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 232 % Daily Value *
    • Total Fat: 18 g 27.83%
    • Saturated Fat: 10 g 50.76%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 610 mg 25.43%
    • Calcium: 40 mg 4%
    • Potassium: 526 mg 15.04%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 16.74%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 17 g %
    • Dietary Fiber: 3 g 12.87%
    • Sugar: 5 g
    • Protein: 3 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 190.47%
    • Vitamin C 166.05%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat4
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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