Easy High Protein Vegan Curry With Sesame & Broccoli

As we seek closeness to God through prayer and abstinence, it’s crucial to remember that nourishing our bodies with the right foods is a form of worship too. Today, I'm thrilled to share a high-protein vegan curry that’s not just a meal but a celebration of flavor, nutrition, and family unity during the fasting period.

🥥 Why You Will Love This Recipe

This vegan curry recipe, with its roots in the fragrant kitchens of Thai culture, is a testament to how fasting foods can be both nutrient-dense and spiritually uplifting. Packed with plant-based proteins from sesame seeds and peanuts, and enriched with the healthy fats of coconut oil, this dish is a balancing act of flavors and nutrition. It’s crafted to be easily prepared, inviting everyone in the family, including the young and the young at heart, to partake in a meal that’s as satisfying as it is spiritually rewarding.

🍲 Ingredients

1 - Key Ingredients

For the Curry

• 2 tablespoons coconut oil
• 1 medium yellow onion, chopped
• 4 garlic cloves, finely chopped or grated
• 1 (1 inch) piece of fresh ginger, peeled and grated
• 3 tablespoons sesame seeds
• 3 tablespoons roasted, salted peanuts
• 3 tablespoons Thai green curry paste
• 1 (13.5 oz) can full fat coconut milk
• 1 tablespoon low sodium soy sauce
• 2 tablespoons raw honey (substitute with maple syrup for a strict vegan option)
• 3 cups broccoli florets (from 2 medium heads)
• 1 lemon zest and lemon juice

For Serving

• seasoned coconut rice or steamed rice, or brown rice
• ¼ cup fresh cilantro, roughly chopped (optional)
• ¼ cup fresh Thai basil, 
• roughly chopped sliced jalapeno (optional)
• Sliced green onions (optional) 
• Lime wedges

2 - Variations

To customize and enhance this delightful curry while adhering to fasting rules, consider these variations for a delightful culinary experience:

Boost Heartiness and Protein

Add cubed sweet potatoes or garbanzo beans to the curry. These ingredients not only introduce extra protein but also add to the dish's heartiness, making it even more satisfying.

Reduce Fat Content

Swap out coconut oil for light coconut milk. This simple change helps lower the fat content without sacrificing the curry's beloved creamy texture, ensuring the dish remains a nutritious option.

Elevate the Spice Level

For those who appreciate a more robust flavor profile, a teaspoon of chili powder or garam masala can be added. These spices beautifully enhance the curry's flavors, adding a depth and warmth that spice lovers will appreciate.

These variations offer flexibility in preparation and flavor, ensuring that the curry can be enjoyed by everyone at the table, regardless of their dietary preferences or restrictions during fasting periods.

🥄 Instructions

1 - Step by Step Instructions

Starting with the Aromatics: Begin by heating 2 tablespoons of coconut oil in a large, deep skillet or a frying pan over medium-high heat. Wait until the oil is hot but not smoking. Add one medium, finely chopped yellow onion to the pan. Stir occasionally to prevent sticking and ensure even cooking. You're aiming for the onion to become soft and translucent, which should take about 5 minutes. This process unlocks the sweetness of the onion, forming the perfect foundation for your curry.

Adding Depth with Garlic, Ginger, and Nuts: Once the onions are soft, it’s time to introduce 4 finely chopped or grated garlic cloves and an inch of freshly grated ginger to the mix. Add 3 tablespoons each of sesame seeds and roasted, salted peanuts. This is where your curry starts to develop its distinctive flavors and aromas. Stir these ingredients constantly to ensure they cook evenly, preventing the garlic from burning. After about 4 to 5 minutes, the sesame seeds should turn golden and the mixture will become wonderfully fragrant, indicating it’s time to proceed.

Incorporating the Curry Paste: Now, stir in 3 tablespoons of Thai green curry paste. Continue to cook for about 2 minutes over the same heat, stirring constantly. This step is crucial for releasing the curry paste's full spectrum of flavors, transforming it from raw and pungent to cooked and aromatic.

Combining Liquids for the Sauce: Lower the heat to medium. Gently pour in ⅓ cup of water, followed by a 13.5 oz can of full-fat coconut milk, 1 tablespoon of low sodium soy sauce, and 2 tablespoons of raw honey. Stir well to combine all the elements. This mixture forms the creamy, rich base of your curry sauce.

Adding Broccoli and Simmering: Add 3 cups of broccoli florets to the skillet. Stir gently to coat the broccoli in the sauce. Allow the mixture to come to a gentle simmer. Let it cook for 8 to 10 minutes, or until the sauce has thickened slightly and the broccoli is tender yet still vibrant and green. Keeping the heat at medium ensures that the sauce simmers without scorching.

Finishing Touches with Lime: After removing the skillet from the heat, stir in the zest and juice of one lemon. This step introduces a bright, citrusy note that cuts through the richness of the coconut milk, balancing the flavors of your curry.

Plating Your Dish: Spoon the hot curry over bowls filled with your choice of seasoned coconut rice or steamed rice. This acts as a comforting base that absorbs the curry's flavors.

Garnishing for Extra Freshness: Finish by topping the curry with optional garnishes: roughly chopped fresh cilantro, Thai basil for a hint of anise-like flavor, slices of jalapeno for heat, and green onions for a mild crunch. Each garnish adds a layer of texture and freshness, elevating the overall dish.

Adding a Citrusy Zing: Serve with lime wedges on the side. We recommend squeezing the lime over the curry right before eating. This last-minute addition of acidity brightens the entire dish, enhancing its flavors and offering a refreshing contrast.

2 - Cooking Tips & Serving Suggestions

Perfecting Your Curry

- Let the Spices Sing

The secret to a flavorful dish lies in how you handle your spices. Begin by toasting your base ingredients, such as cumin seeds and black pepper, in a frying pan over medium heat. This process unlocks their aromatic oils, setting the foundation for a curry with great flavor. Adding your curry powder or paste early on, allowing it to fry gently, helps develop depth and complexity in the taste.

- Simmer with Patience

Once you've added your coconut milk and chickpeas, reduce the heat. Letting your curry simmer gently is crucial; it allows the flavors to meld together and the sauce to thicken, resulting in a creamy, indulgent texture. During this time, the nutritional information of your ingredients transforms into a delicious meal, enriched with fatty acid supplementation from the coconut milk and dietary fibers from the chickpeas.

- Incorporate Nutritional Powerhouses

To elevate the health quotient of your curry, throw in a variety of veggies like green beans or fresh tomatoes. These not only add a splash of color and texture but also pack the dish with vitamins and minerals essential for the immune system.

Elevating Your Serving Game

- Rice, The Perfect Companion

Serving your curry over a bed of seasoned coconut rice or steamed brown rice not only complements its flavors but also turns it into a complete meal. For an extra nutritional kick, opt for brown rice due to its whole grain benefits.

- Garnish Generously

Don't underestimate the power of fresh garnishes. Sprinkling chopped cilantro, Thai basil, and a squeeze of lime not only adds a fresh zing but also enhances the curry's nutritional profile. Herbs are a great source of antioxidants, while lime provides a welcome vitamin C boost.

- Meal Prep Like a Pro

If you’re looking to save time and ensure that this delicious dish makes a regular appearance at your dinner table, consider meal prepping. Cook a larger batch and store portions in the fridge or freezer. This way, you’ll always have a tasty and nutritious meal ready, fitting perfectly into your busy schedule. Plus, the flavors often deepen overnight, making your next-day curry even more satisfying.

📦 Storage Instructions

1 - Making A Batch For Later

Cooking in batches is a lifesaver for busy weeks. Prepare the curry as directed, but keep the lemon zest and juice separate if you plan to freeze it. Cool the curry before transferring it to airtight containers. Freeze without the rice to maintain the best texture.

2 - Storing Leftovers

Store leftovers in the fridge for up to 7 days or in the freezer for up to 3 months. Use an airtight container to preserve freshness. Separating high moisture ingredients like broccoli when freezing can help maintain a better texture upon reheating.

3 - How to Reheat?

Thaw overnight in the fridge if frozen. Reheat gently in a pot over medium heat, adding a little water or vegetable broth if necessary. Add the lemon zest and juice after reheating to ensure the flavor pops.

🍽 Side Dishes

Here are three recommended sides that not only complement the flavors of the curry but also adhere to fasting guidelines, ensuring a delightful meal that's both nutritious and spiritually fulfilling.

Quinoa Salad with Lemon and Herbs

Quinoa is a fantastic source of plant-based protein and makes for a light yet hearty side dish. Toss cooked quinoa with chopped fresh herbs like parsley and mint, add a generous squeeze of lemon juice, and a drizzle of olive oil for a refreshing salad. The citrusy brightness of the lemon and the freshness of the herbs provide a perfect counterbalance to the richness of the curry, while the quinoa adds an extra protein boost.

Steamed Green Beans with Toasted Almonds

Green beans, steamed until tender-crisp, make a vibrant side that adds color and texture to your meal. Toss them with toasted sliced almonds for a nutty crunch and a hint of extra protein. This side dish is not only easy to prepare but also packs a nutritional punch, complementing the curry with its simplicity and the pleasant contrast of textures.

Cucumber Raita (Vegan Version)

A traditional accompaniment to spicy dishes, raita can easily be made vegan by using coconut yogurt as the base. Combine the yogurt with diced cucumber, a hint of ground cumin, and fresh mint or cilantro. This cool, creamy side dish offers a soothing contrast to the warm spices of the curry, providing a refreshing balance that cleanses the palate and enhances the overall flavors of the meal.

📝 Recipe Card

Frequently Asked Questions