If you are wondering how to bring zing to your plate in 20 minutes with something that is thick and flavorful, is packed full of goodness and is free of heavy animal products, delicious vegan curries could be the right choice for tonight’s menu. If you’re counting on calories, these guilt-free curries all come under 400 calories and still pack flavors. So put down that take-away menu and try one of these low-calorie protein rich curries instead. Vegetarian and low on spice these incredible curries will leave you bewitched!!
It’s hard to believe but curries could actually be good for your wellbeing. From easing arthritis to protecting from Alzheimer, the list is surprisingly overwhelming. If you look at the medicinal effects of spices that go into curry making; turmeric, cumin, allspice, cardamom, ginger, garlic and capsicum all are fired with strong anti-bacterial properties. Working as good preservatives garlic, cinnamon and cumin could even get rid of 80 percent of meat borne bacteria while ginger slows down bacterial growth by as much as 25 percent.
So what’s there that make vegan curries so good when it comes to minding your health. Why are these respected as an all time pepped up feast that never falls flat?
Let’s find out;
One of the main ingredients in a lip smacking vegan curry, ginger contains antioxidant zingerone that reacts with radicals which cause tissue damage and joint inflammation, Works well to relieve the arthritis pain! The other two antioxidants viz. gingerol and shogaol are traditional cold remedies and works best when consumed as raw ginger extract.
This is a primary active compound of turmeric found in curry powders, and often used neat, it slows down the plaque formation in the brain, the primary cause of Alzheimer. Strong on anti inflammatory properties it pairs well with GI tract, guards against heart attacks and prevents cancer of the colon.
Onions contain an agent called diallyl sulfide that encourages the body to make more of the cancer-fighting molecule glutathione-S-transferase. These enzymes work to detoxify the harmful stomach bacteria and promote digestion.
Besides helping in lowering cholesterol, garlic also contains a potent anti-cancer agent called Allicin that shields stomach from cancer by pushing the production of protective enzymes.
Cumin contains phytochemicals that combine with vitamins and other nutrients in food to prevent cancer and heart ailments by blocking various metabolic pathways. Caravel and Limonene, two major anti carcinogen agents retard the growth of prostate cancer.
Allspice also known as Kabab Chinni is a berry-based spice used in a lot of Indian cooking and contains eugenol, an antioxidant that builds up trypsin a digestive enzyme and so are all friends to GI tract.
Capsicum the main phytochemical found in red peppers is an anti inflammatory agent which helps reduce cholesterol formation and also a major constituent in topical formulations for arthritis relief. Eating it raw though doesn’t always work the same way.
A strong antiseptic and antimicrobial spice, cardamom comes in seeds, is a mild aphrodisiac and helps in soothing an irritable intestinal tract.
Considered a strong anti-inflammatory agent this spice is capable of reducing symptoms of inflammatory GI tract diseases.
These one-pot curries know how to pep up your menu!
More often coming in bright golden hue and complex flavors, curry is an amazing choice for so many reasons. It warms you up, make you feel full and adds some zing to your plate. And there is a bonus too! It’s quite healthy and wholesome. Scoring big over Paleo recipes, curries could probably win you over if vegan diets become more your thing. Yep, there are whole lots of plant based curries that are easy to make and quickly leave the cooker. Just one pot or pan and flat 30 minutes could whip up flavors that may leave you looking for more!
If the thought of ethnic food stirs you up and if the idea of stepping out of the box no longer intimidates you; its time you tried a perfect Indian curry dish. If you have experienced Indian food, you know just how delicious a vegetarian dish could be! If you haven’t, curry is the perfect recipe to start with at home. Yeah! And if you do Meatless Mondays, this could work up a terrific fare. It is so healthy and there are so many vegetarian variations you could do with it; just about any veggie works well.
Here are 12 crazy delicious vegan curries to tickle your fancy and tempt you to fix some space for one of these on tonight’s dinner table !
Red Lentil ( Masoor dal) Curry
No one wants to spend the evening washing a pile of dirty dishes. No worries!! You can cook this curry in only one pot. Even better, you can have this flavorful curry on the table in less than 30 minutes. I can’t think of a better way to eat dinner than this quick, healthy, and delicious one-pot curried lentil recipe!
With 126 calories per serving of 1 cup (100 grams), this curry has 6.2grams of protein, 4.2 grams of fats, 416 mg. of sodium, 15.9grams of carbs, vitamin A and C, fatty acids, amino acids, 28 mg calcium and 1.9 mg of iron.
Pigeon pea Curry
Pigeon pea( Dal in Hindi) is easily known and referred to as split pulse (lentils, beans or peas). This curry bets on yellow peas, blending alongside the flavors of cumin, mustard, onion, chilies and fresh ginger. A brilliant go-to dinner recipe on lazy, gray days, this curry is cheap, healthy, flavorful and heavy on protein and goes easy on fat. Complete with exotic flavors a bowl of this warm filling curry tastes amazing and is good enough to become your daily staple food. Each 100 grams serving contains 3.3 grams of fat, 16.9 grams of carbs, 3 grams of fiber and 6.9 grams of protein, < 0.1 gram of salt and 439 mg of potassium. What more could you ask for?
Coconut Quinoa curry
This recipe requires one pot only; your slow cooker. Just pitch in some sweet potatoes, broccoli, quinoa, chickpeas and coconut milk into your slow cooker along with some spices, and turn it on. Flat 30 minutes active time in kitchen and a delicious aromatic treat is ready!. Each 100 gram serve carries 140 calories, 4.00 grams of proteins, 5.70 grams of fat, 14.40 grams of carbs, 2.50 grams of fiber besides 2.90 grams of sugar and zero cholesterol.
Curried Quinoa with Butternut squash and Chickpeas
Butternut squash is a hearty and super healthy way to add some oomph to plant-based recipes like this one. It’s a perfect 25 minute star dish for weeknight dinner and great for getting rid of any veggies hanging around your fridge. Once done garnish the dish with fresh parsley and you’re good to go. Try this curry with rice and naan, though brown rice particularly tastes good with this curry. Each portion (245 grams serves 4) carries 236 calories, 36.5 grams of carb, 6.5 grams of protein, 8.2 grams of fat, 105 mg of calcium and 3 mg of iron besides 602 mg of sodium and 683 mg of potassium.
Coconut Chickpea curry
This curry is one healthy source of fat that could leave you feeling full and satisfied. Throw in some chickpeas, coconut milk and fresh veggies and you’ve got a super healthy meal to tide you over. If you are searching for a curry recipe that is heavy on proteins but light on the heat – look no further. Each 100 gram serves 148 calories and brags of 6 grams of fat, 17.6 grams of carbs, 6 grams of protein, 3.3mg of iron, vitamin A and C and 51 mg of calcium.
Spicy Chickpea -Cauliflower Tandoori
If you are a protein buff then a bowl of this savory curry could be the right choice for you. Easy and colorful this recipe contains a whopping 23 grams of protein per portion. It’s also got heaps of fiber and serves you yummy nutrients. Drop in a pinch of asafetida and bit of dried chili to push the flavors without burning your taste buds off. ‘Are you sacred of chilies?’ Not always hot, capsaicinoids in chilies add great flavors, work as metabolic enhancer and are rich in vitamin- A & C and minerals like iron potassium. And what’s not to love about this devilish fruit that pips in anti oxidant stuff too?
Thick and flavorful, this recipe packs in enormous goodness and could leave you a lot happier and contented.
Thai Noodle Curry
This curry is more like a cross between a Thai curry dish and a Thai noodle dish. Rice noodles, red curry paste and coconut milk all come together to stir up a deliciously creamy noodle bowl; and it all comes together in less than 30 minutes! If you’re looking for a protein to pair with this then Thai Coconut curry tofu would blend perfectly with it. Naturally vegan, gluten free, creamy and packed with veggies, coconut milk and spices in this curry turn it into a gleeful warming family meal. Loving the sound of that? I ‘m sure your guests will too! Nutrition wise, it fares evenly. Each 100 grams serves 58 calories, 1.50 grams of protein, 10.70 grams of carbs, 0.60 gram of fat, zero cholesterol, vitamins and minerals that include essentials like iodine, zinc, potassium, sodium and calcium.
Sweet Potato, Chickpea, and Spinach Curry
If you think that vegan food equals bland food, then this curry will prove you all wrong and it‘s so simple to make! Low on fat and calories, this one-pot curry is full of sunshine flavors and could make you long for more. With all the goodness of sweet potatoes, chickpeas, spinach, and coconut milk, it is seasoned with Indian spices like garam masala, turmeric, cumin and dried chilies and cooked into a creamy, rich, fragrant and hot treat in under 30 minutes. It’s mild enough for the kids to enjoy, but still packs a punch! Each one bowl serve (245 grams) packs 293 calories, 5.1 grams of protein, 22.3 grams of fat and 515 mg of sodium.
Chana( Garbanzo bean) Masala Curry
Authentic Chana masala curry is typically made with grounded whole spices and dried mango powder. These are cooked in some oil to bring out the best of flavor and fragrance. Garam masala options are the traditional ones and you could actually experience a delightful sensory overload. Blended mix of coriander, cumin, cardamom (green and black), cinnamon, black pepper, cloves, and other spices lends an unforgettable tone and turn the curry into a quality bite in under 30 minutes. If you are looking for shortcut to a rich, long simmered flavor, use whole tomatoes crushed in the curry. Diced tomatoes give more chunky results. And what more! If you add some baby spinach, your dinner bowl turns all colorful and nutritious!
Nutrition wise, a 245 grams one bowl portion (serves 4) carries 443 calories, 12.1 grams of fat, 74 grams of carbohydrate, 15.2 grams of protein , 65 mg of sodium, vitamin A, B , E , K1 and C, folic acid, niacin, riboflavin, calcium, iron, magnesium and host of other nutrients.
Citrus Pumpkin Curry
If you’ve been to a grocery store lately, you probably have figured out by now that the pumpkin spice fetish is these days bigger than ever.
Pumpkins are a type of winter squash (like acorn and butternut) and a part of the gourd family and the Indian way of cooking it leaves a mesmerizing tingling aftertaste.
A unique gluten free curry it combines the sweetness of the winter squash with the savory-spiced flavor of curry. it is an enchanting display of bright colors – orange, yellow, and red – infused with citrus accents which are a due change from potatoes and chickpeas. It’s as beautiful as it is delicious and offers a unique blend of veggies -both sweet and savory.
Pumpkin curry in fact is a warming match appropriate for the crisp days when pumpkins and other winter squashes come to harvest. It is best cooked until just tender but not mushy. Baking and braising (or sautéed until lightly browned) are the best ways to cook it.
The nutrition profile of pumpkin is pretty stately too . It’s packed with fiber, vitamins and minerals—including more potassium than a medium banana! One-cup serving of pumpkin curry has 50 calories, 2 grams of protein, 12 grams of carbs, 3 grams of fiber, vitamins and includes minerals like potassium, zinc and phosphorus. The show grabber though, are the carotenoid compounds that give the pumpkin its bright orange color. One of these- the anti oxidant beta carotene- potentially reduces risk to quite a few major diseases.
Mushroom Matar ( Pea) Masala
Mushrooms bring different texture and earthy flavor to this vegan, gluten free, soy free Indian curry where they pair well with peas and make a rather unbeatable combination that is hearty and healthy. You could make the sauce even creamier by adding cashew nut paste and tangier with more tomatoes. A dash of spinach makes it a satisfying flavorful meal that is up for grabs in flat 20 minutes . Pumpkin seeds, silken tofu or plain unsweetened yoghurt could make it even more delicious. One cup serve (230 grams) carries 156 calories, 9.4 grams of fat, 17 grams of carbs, 5 grams of protein and vitamin A and C, calcium and iron in significant amounts.
Red Kidney bean curry
Imagine buttery soft kidney beans simmering in a curry base flecked with lightly caramelized onion and garlic with rich coriander and tomato aroma assaulting your senses!! This curry is perfect served with fragrant basmati rice garnished with cilantro and minced red onion. You could add a bit of mint for that extra freshness. Blending spiced tomato sauce with fresh coriander turns the dish a beautiful bright red orange color. This curry tastes heavenly when freshly grounded black pepper in it, builds up as you eat. Nutrition wise, each 100 gram serve carries130 calories and contains 14 grams of carbs, 6 grams of fat, 5 grams of protein, 410 mg sodium, vitamin A (2%)and C ( 6%) and calcium and iron ( 8% each).
If only there was a better way to eat for your well being!
Not many meat lovers find meat curries healthy either. Kormas and pasandas (a popular meat dish from the Indian subcontinent) for instance though delectable contain frightening amounts of cream. The average chicken tikka masala contains about 1,500 calories. Dishes such as rogan josh, madras curry, jalfrezi and sags (with spinach) are no less creamy but make it to the plate for carrying just as many healthy spices.
This leaves the least fattening combination of one of these vegan curries with steamed and lightly garnished rice, or anything oven baked (tandori) coated in yoghurt and spices but not fried.
To eat is a necessity, but to eat intelligently is an art
Yeah, you have heard this before! For many of us the insufficiency of a vegetarian diet and hazards of non veg foods is both in a way accurate and inaccurate at the same time. Besides the verdict varies between us. If you think that ditching meat or switching to some other source means you will automatically land up with equal or better source of nutrition, then you are off target.
That ethical take on vegan vs non- veg issue aside, if you were to swear off the meat and animal products, would that mean a ‘magical’ weight loss and a healthy you? Certainly not. Very few of us get to choose between vegan, vegetarian / non vegetarian way of food habits. Everyone in fact just keeps eating what their family chose for them since childhood.
So, it’s for you to choose between fried meaty treats and healthy delicious plant based foods. You could always brush aside that buzz over taste, smell and texture and dig in what you like most. After all healthy food doesn’t have to be boring. But you would do well if you sleep on this; if your co worker is noshing heavy meat burgers and fries every day, is he or she likely to be healthier than you?
And don’t forget….we become what we eat.!!