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
Easy High Protein Vegan Curry With Sesame & Broccoli
Ingredients
For The Curry:
- 2 tablespoons coconut oil
- 1 unit yellow onion medium sized, chopped
- 4 units garlic cloves finely chopped or grated
- 1 piece ginger fresh, 1 inch piece, peeled and grated
- 3 tablespoons sesame seeds
- 3 tablespoons peanuts roasted and salted
- 3 tablespoons Thai green curry paste
- 1 can coconut milk 13.5 oz can full fat
- 1 tablespoon soy sauce low sodium
- 2 tablespoons raw honey substitute with maple syrup for a strict vegan option
- 3 cups broccoli florets from 2 medium heads
- 1 whole lemon zest and lemon juice
For Serving:
- 2 cups coconut rice seasoned, or steamed rice, or brown rice
- ¼ cup cilantro fresh, roughly chopped (optional)
- ¼ cup Thai basil fresh
- 1 unit jalapeno roughly chopped or sliced (optional)
- 1 tablespoon green onions Sliced (optional)
- Lime wedges
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.
Video
Nutrition
Frequently Asked Questions
Vegan curry is a delicious dish that omits all animal products, focusing on vegetables, legumes, and spices for its flavor. It often incorporates curry powder, coconut milk, and a variety of spices to create a rich, flavorful sauce. Vegan curries can range from the creamy coconut chickpea curry, celebrated on social media and recipe sites, to robust vegetable-based concoctions with fresh tomatoes and green beans, offering a complete meal that satisfies the palate and boosts the immune system.
Absolutely! Vegans can enjoy a wide array of curries that rely on plant-based ingredients. With the use of coconut milk, silken tofu, and a plethora of spices, vegan curry recipes have become favorites among those pursuing healthy living and dietary intervention trials. The versatility of curry allows for the exclusion of all animal products without compromising on flavor or nutritional value.
Creating a vegan curry sauce involves simmering a base of aromatics like onions, garlic, and ginger with spices such as cumin seeds, curry powder, and yellow curry paste over medium-high heat. Adding coconut milk and a choice of vegetable broth or tomato-based sauce forms a creamy, flavorful concoction. For an extra protein kick, high-protein chickpeas or black beans are excellent additions. This sauce pairs wonderfully with naan bread or rice, making for a nutritious and flavorful meal.
Vegan coconut curry is a rich, creamy dish made with coconut milk, curry spices, and a variety of vegetables and legumes. It's known for its immune-boosting properties and is a great source of plant-based protein. This curry often features hearty ingredients like chickpeas, sweet potatoes, and extra veggies, simmered in a coconut-based sauce with a blend of spices for a delicious meal that's easy to make, especially in a slow cooker or pressure cooker.
Vegan katsu curry transforms the classic Japanese dish into a plant-based delight. Instead of meat, it uses breaded and fried pieces of seitan, tofu, or tempeh, served with a flavorful curry sauce made from simple ingredients. The sauce, rich in curry spices and sometimes sweetened with a bit of apple or honey substitute, pours over the crispy "katsu" and is often served with rice. This version maintains the essence of the beloved dish while ensuring it's accessible to those following a vegan diet, making it a favorite in the vegan community and a great recipe for everyone to try.
Ilse
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Thierry
Hi Ilse!
Thank you so much for your comment! I'm really happy to hear that you find the blog helpful. That curry recipe is one of my favorites, and I'm glad you enjoyed it. If you have any questions or need more tips, feel free to reach out. Thanks for being a part of the community!
Best,
Thierry
Lara
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Thierry
Hi Lara!
Welcome to the blog! I'm so glad you decided to visit and that you find the information helpful. Your kind words mean a lot to me. If you have any questions or there's something specific you'd like to see, feel free to let me know. I'm here to help and share as much as I can!
Best,
Thierry
Bao Piedrahita
Bạn đã khéo léo kết hợp chi tiết để tạo nên nội dung thuyết phục.
Thierry
Hi Bao,
Thank you so much for your kind words! I'm thrilled to hear that you enjoyed the post. I had a lot of fun putting that recipe together, and it means a lot to know you found it convincing and detailed. If you give the curry a try, I'd love to hear how it turns out for you. Thanks again for your feedback and support!
Best,
Thierry