Summer is here, and what better way to celebrate the season's abundance than with a vibrant, healthy, and utterly delicious summer curry? This recipe is packed with fresh vegetables, aromatic spices, and a touch of coconut milk for creaminess, making it a perfect quick dinner idea or a healthy meal for any occasion. Forget heavy, complicated curries; this one is surprisingly easy to make, even for beginner cooks. It's a testament to how homemade cooking can be both simple and satisfying.
Ingredients:
- 1 tablespoon coconut oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 zucchini, chopped
- 1 cup broccoli florets
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 cup vegetable broth
- 1/2 cup full-fat coconut milk
- 1 tablespoon curry powder
- 1 teaspoon turmeric
- 1/2 teaspoon cumin
- 1/4 teaspoon cayenne pepper (optional, for heat)
- Salt and pepper to taste
- Fresh cilantro, chopped (for garnish)
- Cooked rice or naan bread, for serving
Instructions:
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Sauté Aromatics: Heat the coconut 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 and cook for another minute until fragrant.
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Add Vegetables: Add the bell peppers and zucchini to the pot and cook for 5-7 minutes, until slightly tender-crisp. Stir in the broccoli florets and cook for another 3-4 minutes.
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Spice It Up: Add the curry powder, turmeric, cumin, and cayenne pepper (if using) to the pot. Cook for 1 minute, stirring constantly, until fragrant. This step helps to bloom the spices, releasing their full flavor.
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Simmer to Perfection: Pour in the diced tomatoes (undrained) and vegetable broth. Bring the mixture to a simmer, then reduce the heat to low, cover, and cook for 15-20 minutes, or until the vegetables are tender.
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Creamy Finish: Stir in the coconut milk and season with salt and pepper to taste. Simmer for another 5 minutes, allowing the flavors to meld.
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Serve and Enjoy: Garnish with fresh cilantro and serve hot over cooked rice or with naan bread. This delicious dish is perfect for a light and healthy dinner!
Tips for the Best Summer Curry:
- Fresh is Best: Using fresh vegetables will significantly enhance the flavor of your curry.
- Spice Level: Adjust the amount of cayenne pepper to your preference. For a milder curry, omit it altogether.
- Coconut Milk Choice: Full-fat coconut milk adds richness and creaminess. You can use light coconut milk for a lower-fat option, but the texture might be slightly thinner.
- Make it Ahead: This curry tastes even better the next day! Make a big batch and enjoy leftovers for lunch or dinner.
Variations:
- Protein Boost: Add cooked chicken, chickpeas, or lentils for extra protein.
- Vegetable Swap: Feel free to substitute other vegetables like cauliflower, carrots, or peas.
- Other Spices: Experiment with different spices like garam masala or coriander for a unique flavor profile.
Nutritional Information (per serving, approximate):
- Calories: Approximately 300-350
- Protein: 8-10g
- Fat: 15-20g
- Carbohydrates: 30-35g
- Fiber: 5-7g
This healthy summer curry recipe is a delightful blend of flavors and textures, offering a refreshing and satisfying meal. It's a perfect example of how easy and delicious healthy eating can be. Enjoy!