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20-Minute Curried Broccoli Medley (Not Soggy!)
Looking for a delicious, veggie curry recipe that comes together in just 20 minutes? Try this curried broccoli medley. It's the perfect quick and healthy dinner! A colourful intermingling of vegetables that are simmered in a flavorful coconut curry sauce, then topped with roasted peanuts for superb crunch. Serve over rice or quinoa for a nutritious and complete meal. Vegan, and gluten free.
Ingredients
- 1 tbsp olive oil, extra virgin, Benefits of olive oil
- 1 tsp mustard seeds
- 6 curry leaves, dried
- 4 garlic , cloves, crushed
- 2 chillies, green, washed and finely chopped
- 2 tomatoes, extra large, washed, cut into small cubes
- 2 tsp curry powder
- ½ tsp turmeric
- 3 cups broccoli, washed and cut into small florets, Benefits of cooked broccoli
- 1 onion, white, cut into large chunks
- 1 pepper, red, washed and cut into large chunks
- 1 cup coconut cream, thick
- 1 tsp salt, sea salt
- ⅓ cup roasted peanuts, whole
Instructions
- Heat oil in a large pot over medium heat, add the mustard seeds and curry leaves and fry.
- When the mustard seeds start to splutter, add garlic and continue to fry until it's golden.
- Add chopped chillies, and give everything a good stir. At this point, add the tomatoes, and cook on medium heat for 3-4 minutes or until the tomatoes are softened.
- Add curry powder and turmeric and stir well. Then immediately add the broccoli florets. Mix well to coat the florets with the tomato-spice mixture.
- Add chopped onion and pepper, stir and cook for 1-2 minutes on low-medium heat.
- Follow with the coconut cream, and give everything a good stir. Cook on medium heat for 1-2 minutes.
- Season with salt to taste, stir in the peanuts and switch off the heat. Your curried broccoli is now ready to be served!
Notes
Below are a few prep and cooking tips to make this vegan curry even better:
- When preparing the vegetables, you want to cut them into rustic chunky pieces. This ensures that they don't turn into mush when cooked.
- The key to a good curry is to temper and cook the spices until they're fragrant. This helps to release their flavour and make the dish even more mouthwatering.
- If you want a bit more of a kick, add an extra chilli or two.
- It's best not to overcook the broccoli, onion and pepper. A few minutes in the sauce is all that's needed to become perfectly cooked.
- If you want a creamier curry, add an extra 1/4 cup of coconut cream.
Nutrition Information:
Calories: 286kcal (14%)Carbohydrates: 18g (6%)Protein: 8g (16%)Fat: 22g (34%)Saturated Fat: 12g (60%)Polyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 677mg (28%)Potassium: 720mg (21%)Fiber: 5g (20%)Sugar: 6g (7%)Vitamin A: 1221IU (24%)Vitamin C: 135mg (164%)Calcium: 84mg (8%)Iron: 2mg (11%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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