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Harvest Vegetable Curry

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Submitted by Joan01

Harvest vegetable curry: steamed carrots, winter squash, broccoli, red pepper, summer squash, and chickpeas tossed in a quick curry-ginger-lemon sauce. Healthy, fast, and ready in 30 minutes.

YIELD

6 servings

PREP

10 min

COOK

20 min

READY

30 min

This curry takes the steamer-pan approach instead of the simmer-and-stew route, which is what keeps the produce so bright. Carrots and winter squash go in first (the slowest to soften), broccoli, red pepper, summer squash, and red onion join after five minutes, and chickpeas land last. The whole bowl emerges tender-crisp and still recognizable as vegetables, not collapsed into a uniform stew.

The sauce builds in a separate pan. Curry powder, fresh ginger, cumin, garlic, and a pinch of hot pepper flakes bloom in olive oil for two minutes, then chicken stock and lemon juice deglaze the pan into a fragrant, light sauce. Toss everything together at the end and the flavors coat the vegetables without drowning them.

Brown rice provides the base, with fresh cilantro scattered on top. The recipe is forgiving: couscous or bulgur works in place of brown rice, vegetable stock swaps in to make it vegan, and parsley stands in for cilantro.

Pro Tips

  • Cut vegetables into similar-size pieces so they steam at predictable rates.
  • Bloom the curry powder in oil rather than dropping it in dry; the heat releases the oils and deepens the flavor.
  • Toss vegetables and sauce together right at serving; sitting in the sauce lets them go soggy.
  • Use Madras curry powder for a hotter, sharper finish; mild curry powder reads gentler.

Variations

  • Stir in a half cup of coconut milk at the end with the stock for a creamier sauce.
  • Swap chickpeas for cubes of seared tofu, paneer, or shredded rotisserie chicken.
  • Add a handful of fresh spinach to the steamer at the very end; it wilts on contact with the hot vegetables.

Ingredients

2 2
EACH CARROTS
sliced
2 473
CUPS ML WINTER SQUASH
cubed, peeled *
2 473
1 1
1 1
EACH EACH YELLOW SUMMER SQUASH
wedged *
1 1
EACH RED ONION
wedged
1 237
1 15
TABLESPOON ML OLIVE OIL
1 15
TABLESPOON ML CURRY POWDER
2 30
TABLESPOONS ML GINGER ROOT
minced
1 5
TEASPOON ML CUMIN
3 3
CLOVES EACH GARLIC
minced
¼ 1.3
TEASPOON ML RED PEPPER FLAKE
¼ 59
CUP ML CHICKEN BROTH
2 30
TABLESPOONS ML LEMON JUICE
3 710
CUPS ML RICE
brown, cooked
2 30
TABLESPOONS ML CORIANDER
fresh,

Directions

  • Parsley can be used instead of coriander, couscous or bulgur can be used instead of brown rice, vegetable stock or water can be used instead of chicken stock.

The hot pepper flakes are optional.

Steam carrots and squash for 5 minutes.

Add broccoli, red pepper, zucchini and red onion and steam for 5 minutes.

Add chickpeas, steam for 3 to 5 minut or until all vegetables are tender-crisp.

Meanwhile in a small saucepan, heat oil over medium heat and cook curry powder, gingerroot, cumin, garlic and hot pepper flakes (if you’re using them), stirring often, for 2 minutes.

Add stock and lemon juice and simmer, uncovered for 2 minutes.

Toss vegetables with sauce.

Serve over hot rice or couscous.

Sprinkle with coriander or parsley.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 277g (9.8 oz)
Amount per Serving
Calories 472 8% from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 309mg 13%
Total Carbohydrate 33g 33%
Dietary Fiber 6g 26%
Sugars g
Protein 23g
Vitamin A 98% Vitamin C 101%
Calcium 11% Iron 16%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

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