Monday, March 9, 2009

Vegetable Coconut Curry

15-20 green Beans, cut lengthwise
1 medium size Carrot, chopped
1/2 small Cabbage, chopped
1 Onion, chopped

2 Green chillies
1/2 cup Cilantro
1/2 cup fresh/frozen grated Coconut
2 cloves Garlic
1/4inch Ginger
3 Cloves
1/4inch Cinnamon
Salt to taste

3tsp Canola oil (or any cooking oil)
1/4tsp Mustard seeds
1 red chilly
3 to 4 Curry leaves

  • Puree cilantro, coconut, garlic, ginger, cloves, cinnamon, chillies into a smooth paste with sufficient water {If coconut is frozen; use hot water}
  • In a large skillet, heat oil and add onions. Fry until golden brown then add all diced vegetables. Mix and fry for around 5mins. Then add puree, mix all of them and cover the skillet; cook until all the veggies are tender.
  • Open the lid; add salt and let it cook for around 6-7mins
  • Heat oil in a small skillet; add mustard seeds, red chilly. When mustard starts to splutter; add curry leaves
  • Add seasoning to the curry
  • Serve it with Chapathi, Rice or Dosa
Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Carrot -
  • Excellent source of antioxidant compounds
  • High in vitamin A
  • Very good source of vitamin C, vitamin K, dietary fiber and potassium
Green Beans -
  • Excellent source of vitamin C, vitamin K and manganese.
  • Very good source vitamin A, dietary fiber, potassium, folate, and iron.
  • Good source of magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin.
Cabbage -
  • Rich in vitamin A, vitamin C, vitamin E and vitamin B
  • High levels of iron and minerals

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