Heart-Healthy Curry Vegetable

Bursting with vibrant flavors and packed with nutrient-dense ingredients, this Heart-Healthy Curry Vegetable recipe is the perfect wholesome meal for your table. Featuring a medley of colorful vegetables like red bell pepper, broccoli, zucchini, and carrots, this plant-based curry is infused with the warm, aromatic spices of curry powder, cumin, and turmeric. The addition of protein-rich chickpeas and fresh spinach makes it both hearty and nourishing, while the tangy finish of fresh lime juice and a sprinkle of cilantro elevate its flavor profile. With just 15 minutes of prep and 30 minutes of cooking time, this one-pot recipe is both quick and easy, making it an ideal choice for a healthy weeknight dinner. Serve it over brown rice or quinoa for a fiber-rich meal that's low in sodium, heart-smart, and utterly satisfying!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 3 units garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 1 large red bell pepper, diced
• 1 large carrot, sliced
• 2 cups broccoli florets
• 1 medium zucchini, sliced
• 2 tablespoons curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 400 grams canned crushed tomatoes, no salt added
• 1.5 cups low-sodium vegetable broth
• 1 cup cooked chickpeas
• 2 cups fresh spinach
• 0.25 cup fresh cilantro, chopped
• 1 tablespoon lime juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Heat the olive oil in a large pan over medium heat.

Step 2

Add the diced onion and sauté for about 5 minutes until translucent.

Step 3

Stir in the minced garlic and ginger, cooking for another minute until fragrant.

Step 4

Add the diced red bell pepper, sliced carrot, broccoli florets, and zucchini to the pan.

Step 5

Cook the vegetables for about 3-4 minutes, stirring frequently until they start to soften.

Step 6

Stir in the curry powder, ground cumin, and ground turmeric, coating the vegetables evenly.

Step 7

Pour in the crushed tomatoes and vegetable broth, mixing everything together.

Step 8

Bring the mixture to a simmer, reduce the heat to low, and let it cook for 15 minutes.

Step 9

Add the cooked chickpeas and fresh spinach, stirring until the spinach wilts.

Step 10

Stir in the lime juice, salt, and black pepper to taste.

Step 11

Let the curry simmer for an additional 5 minutes to meld the flavors together.

Step 12

Garnish with chopped fresh cilantro before serving.

Step 13

Serve hot and enjoy your heart-healthy vegetable curry!

Nutrition Facts

Serving size	1915.5 grams (1915.5g)

Amount per serving	% Daily Value*
Calories	856

Total Fat 22.70g	29%
Saturated Fat 3.10g	16%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 5712mg	248%
Total Carbohydrate 140.50g	51%
Dietary Fiber 40.70g	145%
Total Sugars 49.10g
Protein 39.50g	79%

Vitamin D 0IU	0%
Calcium 492mg	38%
Iron 26mg	146%
Potassium 3486mg	74%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 22.1%

Protein: 17.1%

Carbs: 60.8%