Free Healthy Recipe - Vegetable Karma Curry

Dairy free, Gluten free, Wheat Free

Copyright John Paul Urizar

Here's a calming and restorative dish for everyone. No mechanical process is involved in its creation; even to the point of making your own coconut milk.
Why? You may wonder, why you would make your own when coconut milk is readily available from the supermarket.
It could be argued that making your own using organic dessicated coconut and filtered water is healthier than buying canned, but in truth I don't know that it makes much difference. It's just a lovely sensual and spiritual process manually creating your own with no metal can and opener in sight!

1 tbsp coconut oil
1 medium onion, finely sliced
2 cloves garlic, finely sliced
½ tsp ginger, grated
2 fresh red chillies, deseeded and finley sliced
1 tsp lemongrass, finely chopped
300 grams zucchini, sliced approx 3cm thick
400 grams sweet potato
400 grams cauliflower, cut into small florets
200 grams pumpkin, sliced
pinch sea salt

Cover the coconut in 2 cups of boiling water and set aside to cool.
While the water is cooling prepare your vegetables.
Gently stir the coconut water with your hands, and then strain it through a very fine sieve or piece of muslin. Squeeze the coconut pulp with your hands to drain as much of the moisture from it as you can. Once the coconut is dry, place it back in the bowl and add another 2 cups of boiling water to it.
Preheat the oven to 180 degrees Celsius.

In an ovenproof pan, heat the coconut oil and add the onion, garlic and chilli to sauté for 3 minutes. Add the turmeric, add lemongrass sauté for a further minute. Add the sweet potato, cauliflower, pumpkin, coconut milk, cinnamon stick and curry leaves. Strain the remaining coconut milk and add it to the curry. Season with sea salt.
Cover the pan with a lid and cook in the oven at 180C for 30 minutes. Add the zucchini and cook for a further 10 minutes.

Serve with a brown and wild rice blend.

Note: Brown rice has a relatively high GI. If you have high blood sugar you may prefer to serve dhal (made with tumeric and water only) as an alternative to rice.

Makes 4 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 50 mins
Ready in: 1 hr 20 mins

Suitable for:
See also:
Lentil Dhal
Ground Mint Chutney
Coconut Fish Curry
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Nutritional Information - Per Serve
Kj 1720 kj
Calories 411 kcal
Fat 28.7 g
Saturated Fat 24.8 g
Total Carbohydrate 24.8 g
Total Protein 9 g
Fibre 11.6 g

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