Stir-Fried Vegetable Curry

A selection of ground and whole spices and a hint of coconut flavour the mixed vegetables in this contemporary curry, which is cooked in stages so that all the individual tastes remain distinct and delicious. Serve stir-fried vegetable curry with boiled rice.

Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada

 

Stir-Fried Vegetable Curry
Stir-Fried Vegetable Curry
Servings Prep Time Cook Time
4servings 25minutes 1hour plus overnight soaking
Servings Prep Time
4servings 25minutes
Cook Time
1hour plus overnight soaking
Ingredients
Servings: servings
Units:
Ingredients
Servings: servings
Units:
Instructions
  1. Blanch the onions in boiling water for 3 minutes. Drain well and set aside until cool enough to handle, then peel. Set aside.
  2. Meanwhile, add the beans to the pan of boiling water and boil rapidly for 10 minutes, then reduce the heat and simmer for 20–25 minutes or until tender. Drain well and set aside.
  3. Bring the stock to a boil, add the coconut cream and stir well to mix. Set aside.
  4. Using a mortar and pestle, pound the ginger and garlic to a paste. Stir in the ground coriander, garam masala, turmeric and chilies until well blended.
  5. Heat a large wok over high heat. Add 2 tablespoons oil. When hot, add the coriander, cumin and mustard seeds. Fry for 30 seconds or until the seeds give off their aroma. Use a slotted spoon to transfer the seeds to paper towel on a plate. Add the remaining oil and the spice paste to the wok. Reduce the heat to medium and stir-fry for 1 minute. Stir in the carrots, parsnips, potatoes and 2 tablespoons water, and stir-fry for 2 minutes.
  6. Pour in the coconut stock and bring to a boil, stirring. Reduce the heat to low, cover and simmer for 5 minutes. Add the cauliflower, peas and onions. Cover and simmer for a further 5 minutes, stirring occasionally. Uncover and bring back to a boil, then boil for about 5 minutes or until most of the liquid has evaporated and all of the vegetables are just tender.
  7. Add the cabbage, beans and fried spice seeds and stir-fry to wilt the cabbage. Add pepper and serve stir-fried vegetable curry immediately, sprinkled with chopped fresh coriander, if using.
Recipe Notes

Per serving: 323 calories, 11 g protein, 17 g total fat, 3 g saturated fat, 0 mg cholesterol, 33 g total carbohydrate, 13 g sugars, 12 g fibre, 517 mg sodium

To preserve the vitamins under the skin of potatoes, just wash them rather than peeling them before cooking.