Mixed Vegetable Curry
Mixed Vegetable Curry - Vegan curry pleasure! Photo: Maren Tree Garden
Healthy, because
Even smarter
Nutritional values
This curry is a good source of vegetable protein from the soy.
Feel free to use the vegetables of your choice in this curry.
(Percentage of daily recommendation)
| Calorie | 577 cal. | (27 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 69 g | (46 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 253.6 μg | (423 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 141 μg | (47 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 15.9 μg | (35 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,135 mg | (28 %) | ||
| Calcium | 166 mg | (17 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 4 ozs soybean (dried)
- 10 ½ ozs Rice
- salt (kosher)
- 1 shallot (clove)
- 2 carrots
- 8 ½ ozs Spinach
- 4 ozs button Mushroom (brown)
- 1 Tbsp Canola oil
- 2 Tbsps Curry powder
- 2 tsps paprika (sweet)
- 2 tsps Garam Masala
- 13 ½ fluid ozs Coconut milk
- cinnamon
- Black pepper (freshly ground)
- ground Turmeric
- ground paprika (sweet)
Kitchen utensils
Preparation steps
Wash the soybeans, soak in plenty of water for at least 12 hours, then drain, place in a pot of water, bring to the boil and cook over a medium heat for about 40 minutes. Drain again and leave to drain.
Cook the rice in 2.5 times the amount of salt water according to the package instructions. Then drain.
Peel the shallot and cut into fine rings. Clean and wash the carrots, quarter them lengthwise and cut them into small pieces. Clean and wash spinach, shake dry and cut into strips. Clean and quarter mushrooms.
Heat the oil in a wok or large pan. Steam shallot together with curry, paprika and garam masala at medium heat. Add carrots, soybeans, mushrooms and spinach. Sauté for about 5 minutes, then add coconut milk. Bring to the boil and cook for another 5-10 minutes.
Season soy vegetable curry with cinnamon, salt, pepper, turmeric and paprika powder. Serve together with rice.
