By Crystal Kiseka
With multiple colourful vegetables, aromatic spices, and fluffy rice, this dish not only satisfies one’s taste buds but also provides a wealth of essential nutrients. The combination of vegetables and rice creates a well-balanced meal rich in vitamins, minerals, fiber, and antioxidants.
Dive into this vegetable curry with rice, savouring the medley of flavours and relishing the nutrient-packed goodness of a well-balanced meal that nourishes both your body and soul.
INGREDIENTS
For the Vegetable Curry
2 tablespoons vegetable oil
– 2 cups mixed vegetables (carrots, bell peppers, peas, spinach, potatoes, etc.)
– 1 large onion, finely chopped
– 2 tomatoes, diced
– 3 cloves garlic, minced
– 1 tablespoon grated ginger
– 1 can chickpeas, drained and rinsed (optional for added protein)
– 2 tablespoons curry powder
– 1/2 teaspoon turmeric powder
– 1 teaspoon cumin powder
– 1/4 teaspoon cayenne pepper (adjust to taste)
– 1 teaspoon coriander powder
– 1 can coconut milk
– Salt and pepper to taste Fresh cilantro for garnish
For the Rice
- 1 cup basmati rice
- 2 cups water
- 1/4 teaspoon salt
INSTRUCTIONS
Rinse the basmati rice under cold water until the water runs clear.
- In a saucepan, combine the rice,
water, and salt. Bring to a boil, then
reduce the heat to low, cover, and
simmer for 15-20 minutes or until
the rice is tender and the water is
absorbed. Fluff the rice with a fork
and set aside. - In a large skillet or pot, heat the
vegetable oil over medium heat. Add
the finely chopped onion and sauté
until it becomes translucent. - Stir in the minced garlic and grated
ginger. Cook for an additional minute
until the aromatics release their
fragrance. - Add the curry powder, cumin,
coriander powder, turmeric, and
cayenne pepper. Stir well to coat the
onions in the spice mixture. - Pour in the diced tomatoes with their
juices. Allow the mixture to simmer
for 5 minutes, breaking down the
tomatoes with the back of a spoon. - Add the mixed vegetables and
chickpeas to the pot. Stir to combine
and coat the vegetables in the
flavourful sauce. - Pour in the coconut milk, bringing a
rich and creamy texture to the curry.
Season with salt and pepper to taste. - Allow the vegetable curry to simmer
for 15-20 minutes, or until the
vegetables are tender and the flavours
have melded beautifully. Adjust
seasoning if needed. - When ready, spoon the vegetable
curry over a bed of fluffy basmati rice.
Garnish with fresh cilantro for a
burst of freshness and colour.
The Author is a Nutritionist and Entreprenuer
