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Wellbeing with Nutrition
Nurturing the Mind and Body

Coconut Vegetable Curry

This vegetable curry is enriched with fresh coconut milk. Use yor vavourite vegetables to make this dish. Serve with rice or with a flat bread and salad.  

Ingredients

500g of chopped mixed vegetables of your choice (carrot, sweet potato, peas, pumpkin, courgette, mushrooms etc)
1 onion
1 garlic bulb
1 inch cube of fresh ginger
1 green chilli
1 cup chopped tomato
1 tablespoon of virgin coconut oil
1 tsp cumin seed
1 tsp coriander seed
½ tsp black peppercorns
½ tsp mustard seeds
1 tsp Himalayan or Celtic sea salt
¾ tsp turmeric
400 ml coconut milk
¼ cup chopped coriander

Method

  1. In a heavy bottom pan, lightly toast cumin, coriander, black peppercorns and mustard seeds. When the aromatic flavours from these spices has been released, grind them using a mortar/pestle or in a coffee grinder. Store spice mixture in glass jar.
  2. Peel onion, garlic and ginger.
  3. Finely chop onion, garlic, ginger and chilli by hand or in a  in a food processor
  4. Melt coconut oil in a suitable cooking pan and add the chopped onion, garlic, ginger and chilli mixture. Gently cook, until soft and translucent. If necessary add a little water to stop the mixture from sticking and burning.
  5. Add chopped tomato, salt, turmeric and 1 tsp of the ground spice mixture to the onion mixture and stir. This is the base of the curry sauce and is known as masala.
  6. Cover pan and reduce heat to gently cook the masala for 5 minutes. Add some water if masala becomes too thick and sticks to the pan.
  7. Add chopped vegetables to the masala and stir.
  8. Add coconut milk
  9. Bring the curry sauce gently up to boiling and then lower heat and simmer  
  10. Check seasonings and adjust if necessary
  11. Continue gently cooking until the vegetables are tender
  12. Turn off heat and add chopped coriander

If a milder curry is preferred reduce or omit black peppercorns and green chilli or add more if a spicier curry is preferred it’s up to you.

 
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