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[PROS]
- Loaded with dietary fiber from a diverse array of colorful vegetables to support gut health
- Provides anti-inflammatory and antioxidant benefits via turmeric, cumin, and garlic
- Completely dairy-free and naturally vegan, making it suitable for plant-based diets
[CONS]
- Contains saturated fat derived from coconut milk
- Relatively high carbohydrate load from the combination of potatoes and peas
[DIETITIAN REVIEW]
Score: 8.5/10. This mustard vegetable curry is an exceptional way to consume a rich variety of micronutrients, particularly beta-carotene, vitamin C, and potassium. While the saturated fat from coconut milk warrants mindful portioning for individuals monitoring lipid panels, the abundance of prebiotic fiber and anti-inflammatory spices makes it a highly wholesome, satisfying meal.
| Ingredient | Qty |
|---|---|
| oil | 2 teaspoons |
| cumin seeds | 1 teaspoon |
| garlic | 2 cloves, grated |
| onions | 2, finely chopped |
| red chilli powder | 1 teaspoon |
| turmeric powder | 1/2 teaspoon |
| coconut milk | 1/2 cup |
| vegetable stock | 1 cup |
| Dijon mustard | 2 tablespoons |
| carrots | 2, cut round thinly |
| green beans | 5, cut into small pieces |
| green peas | 1/4 cup, steamed |
| potatoes | 2, boiled and diced |
| salt | as per taste |
1. Heat oil in a wide skillet or pan over medium heat; add cumin seeds and allow them to crackle and release their aroma.
2. Add the finely chopped onions and grated garlic, sautéing for 4-5 minutes until the onions turn soft and translucent.
3. Stir in the turmeric powder and red chilli powder, cooking for about 30 seconds until fragrant.
4. Whisk the Dijon mustard into the pan, followed by the vegetable stock and coconut milk, stirring thoroughly to form a smooth, emulsified sauce.
5. Add the thinly sliced carrots and cut green beans into the curry; cover and simmer for 6 to 8 minutes until tender-crisp.
6. Gently fold in the boiled cubed potatoes and steamed green peas, seasoning with salt to taste.
7. Simmer uncovered on low heat for an additional 3-4 minutes to allow the vegetables to absorb the rich flavors before serving warm.