vegan curry

Pea and Potato Creamy Masala

By the Gracious Vegan

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This curry dish features two popular vegetables along with an appealing creamy tomato sauce with Indian spicing. The fenugreek seed powder is key to its success, and you can find it online or in Asian grocery stores. 

 Makes 5 servings

Soak cashews in cold water at least 2 hours, or pour boiling water over them, cover, and let them soak 20 minutes while you start the rest of the recipe.

  • 1/3 cups raw cashews

Boil, steam, or microwave the potato chunks until they are just tender (the microwave will take 7-10 minutes, depending on your microwave’s strength). Put them aside.

  • 1 pound Yukon or red- or gold-skin potato, in 1” cubes (peeling optional)

Separately, water-sauté the following ingredients in a Dutch oven or other large pan until they are soft, 8-10 minutes.

  • 1 large onion, finely chopped

  • 4 cloves garlic, minced, grated, or finely chopped

  • 2 Tablespoons minced fresh ginger

Add the spices and stir 1-2 minutes.

  • 1/2 teaspoon garam masala

  • 1/2 teaspoon paprika

  • 1/2 teaspoon turmeric

  • 1/2 teaspoon fenugreek seed powder

  • Cayenne pepper for spiciness (I use a pinch, but some like it hotter)

Add the diced green chili pepper and cook 1-2 minutes. 

  • 1 green chili pepper (jalapeno with seeds removed, or a spicier variety if desired), finely chopped

Separately, drain the cashews and place them in a blender with water 1 cup water and process until absolutely smooth and creamy.

Then add tomato paste to the blender and blend it with the cashew cream.

  • 1/2 cup tomato paste

Add the cashew-tomato mixture to the Dutch oven along with the following ingredients. Cover and simmer for 5 minutes. Add additional water to achieve your desired sauce consistency.

  • The potatoes

  • 1.5 cup peas (thawed or frozen)

  • 3/4 cup water (or more)

  • 1 teaspoon salt

Garnish with cilantro and serve over rice, other cooked grains, or with flatbread. 

  • Fresh chopped cilantro for garnish

Timing: Hands-on time 40 minutes, total time 40 minutes                     

Nutrition: Whole-food unprocessed; WFPBNO

Nutritional information per serving (with 1/2 cup cooked brown rice per serving): 299 calories, 4g fat, 1g sat. fat, 57g carbs, 717mg sodium, 7g fiber, 9g protein 

Gluten-free

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Yellow Thai Curry with Potatoes and Green Beans

By the Gracious Vegan

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Yellow curries are in the medium range of spiciness in Thai cuisine (green is the hottest, then red, yellow, and then Massaman). This curry is super-satisfying in part because of the potatoes and green beans, vegetables that most people like. I replaced coconut milk with cashew milk and coconut extract in order to decrease the significant saturated fat that coconut milk brings with it. Over rice, this is a great entree any time of the year.

Makes 4 servings

Start the cashews soaking if you don’t have a high-speed blender. Soakcashews in cold water at least 2 hours, or pour boiling water over them, cover, and let them soak 20 minutes.

  • 1/3 cup raw cashews

Vegetables. Bring a large pot of salted water to a boil. Cook the potatoes for 4 minutes. Leave them in the pot. 

  • 1 pound red-skin or Yukon gold potatoes, peeled and cubed

Add green beans and cook another minute.

  • 1/2 pound green beans, trimmed and cut into 1-inch pieces

Add peas and cook 3 more minutes. Drain vegetables.

  • 1/2 cup frozen peas

Cashew liquid

Drain and rinse the cashews (if you soaked them) and combine with the following ingredients in the blender. Blend until the cashews are dissolved (from 30 seconds to several minutes). Set aside. 

  • 2 cups water

  • 2 pitted dates (or two teaspoons brown sugar)

  • 1 Tablespoon cashew or peanut butter

  • 1 teaspoon salt

Putting it all together.In a Dutch oven or other large pan, water-sauté the following ingredients for about 5 minutes, until they begin to get tender.

  • 1 medium onion, chopped

  • 1 red bell pepper, diced

  • 2 cloves garlic, minced

Stir in curry paste. Cook 2-3 minutes, so that the paste cooks a bit.

  • 2-3 Tablespoons Penang or yellow curry paste (I like Maesri brand yellow curry paste)

Stir in all the other ingredients and simmer about 2-3 minutes. 

  • Potatoes, green beans and peas

  • Cashew liquid

Add final ingredients and cook 2 minutes more. 

  • 2 Tablespoons thinly sliced basil leaves (Thai or regular basil) 

  • 3 kaffir lime leaves or 1 Tablespoon lime juice

  • 1 teaspoon coconut extract

Garnish with cilantro and serve over rice. 

  • Chopped fresh cilantro

Nutrition: whole-food plant-based; WFPBNO

Timing: About 50 minutes

Gluten-free

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Summer Squash and Chickpea Curry

By the Gracious Vegan

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This lovely curry, with its smooth coconut-tomato base, is chock-full of tasty ingredients that happen to be good for you. Only the coconut milk is not whole-food, and going with “light” makes it healthier than full-fat coconut milk. I like to serve this curry with the baked Indian fritters. 

Cashew liquid. Soakcashews in cold water at least 2 hours, or pour boiling water over them, cover, and let them soak 20 minutes. (You can skip this step if you have a high-speed blender.)

  • 1/3 cup raw cashews

Drain and rinse the cashews (if you soaked them) and blend them with the water until the cashews are dissolved (from 30 seconds to several minutes). Set aside. 

  • 1.75 cups water

Water-sauté the following ingredients in a Dutch oven or other large pan (start with ¼ cup water and add more as needed.) Cook 10-15 minutes, stirring occasionally, until the vegetables are just tender. 

  • 2 cups diced onion

  • 2 Tablespoons minced fresh ginger

  • 3 cloves garlic, minced

  • 1 medium eggplant, cut into 1/2-inch cubes (about 4 cups)

  • 1 medium yellow summer squash, cut into 1/2-inch cubes (around 1.5 cups)

  • 1 large or two small zucchini, cut into 1/2-inch cubes (around 1.5 cups)

  • 1 teaspoon salt

Stir in the following ingredients and cook 1 to 2 more minutes.

  • 1 teaspoon garam masala

  • 1/2 teaspoon ground coriander

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon ground turmeric

  • 1/2 teaspoon siracha sauce (or to taste) 

  • Freshly ground black pepper

Add the following ingredients to the pot and stir.

  • The cashew liquid

  • One 15-ounce can chickpeas, drained and rinsed

  • One 16-ounce can tomato sauce or one 14-ounce can petite-dice tomatoes (your preference depending on the texture you’d like)

  • 2 Tablespoons chopped fresh cilantro (see more needed below)

Raise the heat to medium high and bring the curry to a boil. Reduce the heat to medium-low and simmer, uncovered, stirring occasionally, until the eggplant, squash, and zucchini are completely tender but still hold their shape, and the sauce has thickened, 15 to 20 minutes. Add coconut extract.

  • 1 teaspoon coconut extract

Serve the curry with rice and sprinkle with additional cilantro.

  • Cooked rice (preferably brown basmati rice)

  • 1/4 cup chopped fresh cilantro

Timing: Hands-on time: 30 minutes; total time: 55 minutes        

Nutrition: whole-food unprocessed; WFPBNO

Nutritional information per serving (including 1/2 cup brown rice each): 285 calories, 4g fat, 1g sat. fat, 52g carbs, 876mg sodium, 10mg fiber10g protein 

Gluten-free

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Mushroom and Pea Creamy Masala

By the Gracious Vegan

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This dish approaches the texture of a creamy korma. The spicing is simple, but the result is wonderful. The fenugreek spice is important to the flavor of this dish, so go online or to a local Asian market. 

Makes 5 servings

Soak cashews in cold water at least 2 hours, or pour boiling water over them, cover, and let them soak 20 minutes while you start the rest of the recipe.

  • ½ cups raw cashews

Water-sauté these ingredients in a Dutch oven until the liquid released by the mushrooms is evaporated and the mushrooms start to brown, 8-10 minutes.

  • 1 large onion, finely chopped

  • 4 cloves garlic, minced, grated, or finely chopped

  • 2 Tablespoons minced fresh ginger

  • 1 pound button mushrooms, sliced (or chopped, if you prefer)

Add the spices and stir 1-2 minutes.

  • ½ teaspoon garam masala

  • ½ teaspoon paprika

  • ½ teaspoon turmeric

  • ½ teaspoon fenugreek seed powder

  • Cayenne pepper for spiciness (I used 1/8 teaspoon but some like it hotter)

Add the diced green chili pepper and cook 1-2 minutes. 

  • 1 green chili pepper (jalapeno with seeds removed, or a spicier variety if desired), finely chopped

Separately, drain the cashews and place them in a blender with water 1 cup water and process until absolutely smooth and creamy.

Then add tomato paste to the blender and blend it with the cashew cream.

  • ½ cup tomato paste

Add the cashew-tomato mixture to the Dutch oven along with the peas, salt, and additional water. Cover and simmer for 5 minutes. Add additional water to achieve a desired sauce consistency.

  • 1 ½ cup peas (thawed or frozen)

  • 1 teaspoon salt

  • ¾ cup water (or more)

Garnish with cilantro and serve over rice, other cooked grains, or with flatbread. 

  • Fresh chopped cilantro for garnish

Timing: Hands-on time 40 minutes, total time 40 minutes    

Nutrition: Whole-food, unprocessed; WFPBNO

Nutritional information per serving (with ¾ cup cooked brown rice): 321 calories, 6g fat, 1g sat. fat, 55g carbs, 263mg sodium, 8g fiber12g protein 

Gluten-free

 

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Eggplant, Chickpea, and Spinach Curry

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Recipes with eggplant usually call for loads of oil. I used my broiling method to cook the eggplant with only light sprays on both sides. The rest of the recipe brings classic Indian spices and ingredients to the party for a delicious curry.

Serves 5

Peel the eggplant and slice into ½” slices. Spray the slices with spray oil on both sides and lay them out in a single layer on a baking sheet (lined with foil if you like; don’t use parchment paper, which can burn under the broiler). Heat the broiler to 500°or High with the top shelf 3-4” from the broiler element. Broil the slices until they are brown but not charred (check after 5 minutes). Then flip the slices over and broil for about 4 minutes until brown. When cool enough to handle, roughly chop.  

  • 1 medium sized eggplant (1 - 1.25 pound)

Water-sauté the following ingredients in a Dutch oven until starting to brown.

  • 1/2 cup finely chopped white, yellow, or red onion

  • 1.5 Tablespoon fresh ginger root, peeled and minced 

  • 5 cloves fresh garlic, peeled and minced

Add the following ingredients and stir for 1-2 minutes.

  • 1 Tablespoon ground coriander

  • 1/2 Tablespoon ground cumin

  • 1 teaspoon paprika (regular, not sweet)

  • 1 teaspoon turmeric

  • 1/8 teaspoon each cayenne and black pepper

  • 1/2 - 2 hot green chilies stemmed, seeded and finely minced (jalapenos for milder spiciness or slender green chilies for hotter)

Add the following ingredients, bring mixture to a boil, then turn down the heat, cover, and gently simmer for 20 minutes.

  • The broiled eggplant pieces

  • One 14-ounce can diced or petite diced chopped tomatoes

  • One 16-ounce can chickpeas, drained and rinsed

  • 2 Tablespoons chopped fresh cilantro or parsley

  • 1/2 cup water

  • 1/2 Tablespoon salt

Add spinach and cook for 10 more minutes.

  • One 10-oz. package frozen chopped spinach, thawed (or 1 pound fresh spinach)

Before serving with rice, stir in final herb and spice. 

  • 2 Tablespoons chopped fresh cilantro or parsley

  • 1 teaspoon garam masala

 

Timing: Hands-on time 30 minutes; total time 55 minutes         

Nutrition: Whole-food unprocessed; WFPBNO

Nutritional information per serving (with 1/2 cup brown rice): 240 calories, 1g fat, 0g sat. fat, 44g carbs, 933mg sodium, 8g fiber, 9g protein

Gluten-free

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