EatSmarter exclusive recipe

Indian Vegetable and Pineapple Curry

4.22222
Average: 4.2 (18 votes)
(18 votes)
Indian Vegetable and Pineapple Curry

Indian Vegetable and Pineapple Curry - One hundred percent vegetarian and delicious

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Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
499
calories
Calories

Healthy, because

Even smarter

Nutritional values

Just one serving of this vegetable-rich dish contains half your daily recommended intake of fiber, which is important in keeping your disgestive system healthy.

If you want to reduce the fat content of this curry, simply replace the coconut milk with coconut water. Just remember that the texture will change, yielding a thinner, less creamy curry.

1 serving contains
(Percentage of daily recommendation)
Calorie499 kcal(24 %)
Protein22 g(22 %)
Fat21 g(18 %)
Carbohydrates53 g(35 %)
Sugar added0 g(0 %)
Roughage14 g(47 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.9 mg(66 %)
Vitamin B₆0.8 mg(57 %)
Folate202 μg(67 %)
Pantothenic acid2.4 mg(40 %)
Biotin14 μg(31 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C81 mg(85 %)
Potassium1,239 mg(31 %)
Calcium117 mg(12 %)
Magnesium183 mg(61 %)
Iron6.9 mg(46 %)
Iodine14 μg(7 %)
Zinc3.4 mg(43 %)
Saturated fatty acids6.6 g
Uric acid211 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1
1 piece
½
2
4 ounces
2
7 ounces
4
small waxy Potatoes
2 tablespoons
2 tablespoons
1 ¼ cups
¾ cup
4 ounces
1
4 ounces
Peas (frozen)
6 sprigs
How healthy are the main ingredients?
CauliflowerCauliflowerGreen beans
Preparation

Kitchen utensils

1 Tablespoon, 1 Small knife, 1 Large knife, 1 Peeler, 1 Cutting board, 1 Wooden spoon, 1 large Pot, 1 Measuring cups, 1 Sieve, 1 Small skillet

Preparation steps

1.
Indian Vegetable and Pineapple Curry preparation step 1

Peel onion and ginger and finely chop.

2.
Indian Vegetable and Pineapple Curry preparation step 2

Trim cauliflower, rinse and divide into florets. Trim carrots, peel and cut into 1/4 inch thick slices.

3.
Indian Vegetable and Pineapple Curry preparation step 3

Trim beans, rinse and cut in half diagonally.

4.
Indian Vegetable and Pineapple Curry preparation step 4

Rinse chile peppers, cut in half lengthwise, remove seeds and cut into thin strips.

5.
Indian Vegetable and Pineapple Curry preparation step 5

Rinse lentils in a sieve and drain.

6.
Indian Vegetable and Pineapple Curry preparation step 6

Peel potatoes, rinse and cut into 1/4-inch thick slices.

7.
Indian Vegetable and Pineapple Curry preparation step 7

Heat oil in a large pot. Add onion, ginger, chile peppers and lentils and sauté briefly over medium heat. Add carrots, potatoes, cauliflower and beans and sauté 3-4 minutes while stirring.

8.
Indian Vegetable and Pineapple Curry preparation step 8

Add curry powder and mix in. Pour in vegetable broth and coconut milk, bring to a boil and simmer the curry over medium heat for 15 minutes, uncovered.

9.
Indian Vegetable and Pineapple Curry preparation step 9

Meanwhile, toast cashews until golden brown in a frying pan, place on a plate, let cool slightly and chop coarsely.

10.
Indian Vegetable and Pineapple Curry preparation step 10

Peel pineapple, quarter, and cut out the stalk. Cut the flesh into 1/2-inch thick slices.

11.
Indian Vegetable and Pineapple Curry preparation step 11

Add pineapples, cashews and peas to the curry, mix and simmer for another 5 minutes.

12.
Indian Vegetable and Pineapple Curry preparation step 12

Rinse cilantro, shake dry and chop coarsely. Season the vegetable curry with salt and pepper and sprinkle with cilantro before serving.