By The myriad colours and textures of vegetables not only make our plates visually appealing, but they are also essential for maintaining a robust and balanced diet. Vegetables are chock-full of essential vitamins, minerals, and fibre, crucial in keeping our bodies in optimal condition.
From the bright reds of bell peppers to the deep greens of spinach, each hue signifies a unique blend of phytonutrients contributing to our overall well-being.
Meeting the recommended daily intake of vegetables, typically ranging from 2.5 to 3 cups for adults, can provide many benefits. First, the high fibre content aids digestion, ensures a feeling of fullness, and helps maintain healthy blood sugar levels.
Vitamins and minerals such as vitamin C, potassium, and folate are pivotal for immune support, blood pressure regulation, and DNA synthesis, respectively. Moreover, a vegetable-rich diet has reduced the risks of several chronic diseases, including heart disease, certain cancers, and type 2 diabetes.
Incorporating vegetables into your daily meals boosts your health and offers an opportunity to get creative in the kitchen.
Whether it’s a hearty veggie stir-fry, a refreshing salad, or a green smoothie, there’s always a way to weave in these nutrient powerhouses. So, the next time you plan a meal, think of it as an art palette – the more colours you add, the richer the health masterpiece you create!
Fast vegetable curry
Ingredients
- 1 tbsp Olive oil
- 1 Red onion
- 1 tbsp Peeled and finely chopped ginger
- 2 Cloves garlic finely chopped
- 2 tbsp Curry powder
- 1/2 cup Vegetable stock
- 1 tbsp Coconut flour
- 1 1/2 cup Coconut cream - full cream
- 1 Eggplant chopped
- 1 Zucchini sliced
- 1 1/2 cup Mushrooms quartered
- 1/2 tbsp Lime juice
- 1/4 cup Fresh basil chopped
- 3 cup Cooked white basmati rice
Instructions
What you need to do
- Heat the oil in a large pan over medium-high heat.
- Add the onion, ginger, and garlic and cook for 4 minutes or until soft.
- Stir in the curry powder and cook for another minute.
- Prepare the vegetable stock and mix it well with the cornstarch.
- Add the vegetable stock mixture to the pan along with the coconut milk and chopped vegetables.
- Season with salt & pepper and mix well.
- Simmer for 10-15 minutes or until vegetables are tender.
- Stir in the lime zest and lime juice just before serving.
- Spoon rice onto plates and top with vegetable curry; garnish with fresh basil to serve.
Notes
Key Features
- Gluten-free
- Dairy-free
- Vegan
- Quick
- Meal prep/freezer friendly