This Coconut Curried Vegetable Bowl is a vibrant and flavorful addition to your collection of healthy bowl recipes. You’ll love how easy it is to prepare, offering a delicious and nutritious meal in one dish. It’s perfect for a quick weeknight dinner or meal prep.
Key Ingredients & Substitutions:
- Coconut Milk: Use full-fat for creaminess, or light for fewer calories.
- Curry Paste: Red or green curry paste works well. Adjust quantity to your spice preference.
- Vegetables: Broccoli, bell peppers, carrots, and spinach are great. Feel free to use your favorite seasonal vegetables.
- Protein: Chickpeas add plant-based protein. Tofu or lentils are good alternatives.
- Grain: Brown rice or quinoa form a hearty base for this healthy bowl.
Ingredients:
Main:
- 1 tbsp olive oil
- 1 yellow onion, chopped
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 2 tbsp red curry paste (or green)
- 1 (13.5 oz) can full-fat coconut milk
- 1 cup vegetable broth
- 2 cups broccoli florets
- 1 red bell pepper, thinly sliced
- 2 carrots, sliced
- 1 (15 oz) can chickpeas, rinsed and drained
- 2 cups fresh spinach
- Cooked brown rice or quinoa, for serving
Spices:
- 1/2 tsp turmeric powder
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Servings: 4
- Calories per serving: Approximately 450-550 (depending on grain and coconut milk)
- Tools Needed: Large pot or Dutch oven, chopping board, knife.
Step-by-Step Instructions:
1. Sauté Aromatics
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
2. Build the Curry Base
Add the curry paste and turmeric powder to the pot. Cook for 1-2 minutes, stirring constantly, to toast the spices and enhance their flavor. Pour in the coconut milk and vegetable broth, stirring well to combine and scrape up any bits from the bottom.
3. Simmer Vegetables
Bring the mixture to a gentle simmer. Add the broccoli florets, sliced bell pepper, and sliced carrots. Cover and cook for 10-12 minutes, or until the vegetables are tender-crisp.
4. Add Chickpeas and Spinach
Stir in the rinsed and drained chickpeas. Continue to cook for 2-3 minutes, allowing them to warm through. Finally, add the fresh spinach and cook just until it wilts, about 1-2 minutes. Season with salt and black pepper to your taste.
5. Serve Your Healthy Bowl
Divide the cooked brown rice or quinoa among four bowls. Ladle a generous portion of the coconut curried vegetables over the grain. Enjoy your delicious and healthy bowl!
Variation Ideas:
- Add cubed sweet potato or zucchini along with the other vegetables.
- Stir in a squeeze of lime juice at the end for a brighter flavor.
- Top with fresh cilantro, chopped peanuts, or a drizzle of sriracha for extra zing.
- Experiment with different curry pastes for varied flavor profiles.
Storage Instructions:
Store any leftover Coconut Curried Vegetable Bowl in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply warm it in a microwave or on the stovetop over medium heat until heated through. Add a splash of water or vegetable broth if the curry seems too thick.
Frequently Asked Questions (FAQ):
Can you make this recipe ahead of time?
Yes, this healthy bowl recipe is excellent for meal prep. You can cook the curry and store it separately from the grain, or combine them if you prefer.
What kind of curry paste should you use?
Red or green curry paste both work well. Red tends to be a bit spicier and richer, while green can be brighter. Choose according to your preference.
Is this dish vegan?
Yes, this Coconut Curried Vegetable Bowl is naturally vegan, making it a great option for plant-based diets.
How can you make this spicier?
Increase the amount of curry paste you use, or add a pinch of red pepper flakes along with the other spices.
What other vegetables can you add?
You can include mushrooms, green beans, or snap peas. Add heartier vegetables earlier in the cooking process.
Can you freeze this curry?
Yes, you can freeze the curried vegetables (without the grain) in an airtight container for up to 2-3 months. Thaw overnight in the refrigerator before reheating.
