Vegan Curry Vegetables
This Vegan Curry Vegetables recipe was inspired by a recipe in “Prevent and Reverse Heart Disease” by Dr. Caldwell Esselstyn. After I found out my cholesterol was still high after eating a plant-based diet for more than 2 years, I realized vegans can still get heart disease. Dr. Esselstyn’s book had a lot of great advice backed by legitimate research, as well as lots of delicious sounding recipes.
Amelia put me in charge of this one since I found it. I made it the first time following the recipe in the book pretty much exactly, but I thought it lacked some depth of flavor so I modified it the second time around.
Most of Dr. Esselstyn’s study patients were suffering from severe heart disease, so most of the recipes in the book don’t use any salt. Amelia and I both have low blood pressure, so we’re not afraid to use a little salt in our recipes. You can skip the salt if that’s a concern for you.
In addition to salt, I added black pepper and tomato sauce. We eat at an Indian restaurant here in Cuenca, Ecuador called Namaste India and they use tomato in a lot of their curry dishes. It gives it a rich, tangy flavor that we really like.
The jarred tomato sauce we get here in Ecuador is very thick. It’s closer in consistency to tomato paste so you may need to adjust the amount of tomato sauce depending on how thick it is and your taste preference.
We used broccoli and cauliflower in our recipe, but it would be great with some yellow potatoes, too. Some fresh spinach would also be great either blended up in the sauce or added to the skillet during cooking.
This is a great one-dish recipe, but you could also eat it with some naan bread or a side salad.
If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant based eating.
| Servings | Prep Time |
| 4 servings | 15 minutes |
| Cook Time |
| 20 minutes |
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This Vegan Curry Vegetables recipe is easy to make and full of rich and delicious flavors. Serve over brown rice to make it extra filling.
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- 1 cup brown rice cooked (1/3 cup dry)
- 2 cups water
- 1/2 cup tomato sauce (or 1/4 cup tomato paste)
- 1/4 cup nutritional yeast
- 1 tsp garlic powder
- 2 tsp curry powder
- 1/2 tsp salt or to taste (optional)
- 1/4 tsp black pepper or to taste
- 3 cups brown rice cooked (1 cup dry)
- 1 1/2 cups broccoli chopped
- 1 1/2 cups cauliflower chopped
- 1 medium onion chopped
- 1/2 cup vegetable broth
- Cook the rice according to the package instructions. You'll need 1 cup for the sauce and 3 cups for serving. That's about 1 1/3 cups dry.
- Assemble all the sauce ingredients.
- Add all ingredients to a blender.
- Blend on high until the sauce is smooth and creamy, about 1-2 minutes.
- Chop the veg.
- Heat the vegetable broth in a large skillet over medium heat. Add the onions.
- Steam fry covered until the onions are tender, about 3 minutes.
- Add the broccoli and cauliflower to the skillet.
- Continue steam frying covered for about 5 minutes.
- Add the sauce to the skillet and stir to combine.
- Let simmer for another 5 to 10 minutes or until the broccoli and cauliflower are your desired level of tenderness. We like our's crisp-tender.
- Serve over 3/4 cup brown rice.
Serving size is about 1 1/2 cups of Vegan Curry Vegetables and 3/4 cup brown rice.
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