Ingredients with Measurements:
- 1 tablespoon coconut oil
- 1 onion, diced
- 2 garlic cloves, minced
- 1 tablespoon grated ginger
- 2 tablespoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric
- 1/2 teaspoon cayenne pepper
- 1 can (14 oz) coconut milk
- 2 cups vegetable broth
- 1 sweet potato, peeled and diced
- 2 carrots, peeled and sliced
- 1 red bell pepper, seeded and diced
- 1 zucchini, sliced
- 1 cup green beans, trimmed
- 1 cup frozen peas
- Salt and pepper, to taste
- Fresh cilantro, chopped, for garnish
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-step instructions:
1. Heat the coconut oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and ginger and cook for 1-2 minutes, stirring constantly.
3. Add the curry powder, cumin, coriander, turmeric, and cayenne pepper. Cook for 1-2 minutes, stirring constantly, until fragrant.
4. Add the coconut milk and vegetable broth and stir to combine.
5. Add the sweet potato, carrots, red bell pepper, zucchini, and green beans. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until the vegetables are tender.
6. Add the frozen peas and cook for an additional 5 minutes, or until heated through.
7. Season with salt and pepper, to taste.
8. Serve hot, garnished with fresh cilantro.
- Time:
Preparation time: 15 minutes
- Cooking time: 30-35 minutes
Temperature:
- Medium heat for sautéing
- Low heat for simmering
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 290
- Fat: 19g
- Carbohydrates: 27g
- Fiber: 7g
- Protein: 5g
Substitutions for ingredients:
- Coconut oil can be substituted with vegetable oil or olive oil.
- Vegetable broth can be substituted with chicken broth or water.
- Sweet potato can be substituted with butternut squash or pumpkin.
- Carrots can be substituted with parsnips or turnips.
- Red bell pepper can be substituted with yellow or orange bell pepper.
- Zucchini can be substituted with yellow squash or eggplant.
- Green beans can be substituted with snow peas or asparagus.
- Frozen peas can be substituted with fresh or canned peas.
Variations:
- Add cooked chickpeas or lentils for extra protein.
- Use different spices or spice blends for different flavor profiles.
- Add a can of diced tomatoes for a tomato-based stew.
- Add a tablespoon of honey or maple syrup for a touch of sweetness.
Tips and tricks:
- Use a sharp knife to dice the vegetables evenly for even cooking.
- Stir the stew occasionally to prevent sticking and burning.
- Adjust the amount of cayenne pepper to your desired level of spiciness.
- Serve with rice or naan bread for a complete meal.
Storage instructions:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat in a pot over medium heat, stirring occasionally, until heated through.
Presentation ideas:
- Serve in individual bowls with a sprig of fresh cilantro on top.
- Serve with a side of rice or naan bread.
Garnishes:
- Fresh cilantro
- Lime wedges
- Toasted coconut flakes
- Chopped peanuts or cashews
Pairings:
- Serve with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio.
- Serve with a light beer, such as a pilsner or lager.
Suggested side dishes:
- Rice or quinoa
- Naan bread or pita bread
- Roasted vegetables, such as broccoli or cauliflower
Troubleshooting advice:
- If the stew is too thick, add more vegetable broth or water to thin it out.
- If the stew is too thin, simmer for a few more minutes to reduce the liquid.
Food safety advice:
- Make sure to cook the vegetables until they are tender and fully cooked to prevent foodborne illness.
Food history:
- Curry dishes originated in India and have since spread throughout the world, with each region putting its own spin on the dish.
Flavor profiles:
- Spicy, savory, creamy, and slightly sweet.
Serving suggestions:
- Serve hot as a main dish for lunch or dinner.
Related Categories
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Region: Thai
Taste: Spicy, Savory, Coconutty, Curry, Earthy, Curry-Flavored