Diabetes Dish: Vegetable Curry
Sometimes soup just won’t cut it during the winter, and something a little more substantial is needed. That’s why this vegetable Indian curry caught our eye when we ran across it on the American Diabetes Association website.
Plus, curry is easy and quick to make (only takes about 20 minutes!) and the leftovers can make a hearty lunch the next day. Here’s how to make a great vegetable curry that will fill you up, make you warm, and keep you healthy.
- 1 small onion, chopped
- 4 garlic cloves, chopped
- 1 jalapeno, seeded and chopped
- 2 Tbsp water
- 1 Tbsp Canola oil
- 1 Tbsp curry powder
- 1 sweet potato, peeled and chopped
- 1 red bell pepper, seeded and chopped
- 2 carrots, peeled and chopped
- 4 scallions
- 1 cup low-sodium vegetable broth
- 6 oz green beans
- 1/2 cup unsweetened coconut milk
- 2 Tbsp cilantro, chopped finely
- 1 Tbsp cornstarch
- 1 tsp paprika
- 1/4 tsp of black pepper
Use a food processor to puree the garlic, jalapeno, onion, and water to make a thick paste. Then, heat canola oil over a skillet or saute pan. Once the oil is heated, add the paste and the curry powder and saute for 3-4 minutes.
Add in sweet potatoes and carrots and cook for 4-5 minutes while stirring so that the vegetables don’t burn. Add the scallions, red pepper, and green beans and saute for an additional 2-3 minutes.
Whisk vegetable broth, cornstarch, and coconut milk in a separate bowl. Pour this mixture over the vegetables in the pan and bring to a boil. Reduce to simmer, and simmer uncovered for 10 minutes. Finally, stir in cilantro and black pepper and serve over brown rice.
- Serving Size: 1 1/4 cup
- Calories: 145
- Carbs: 24 grams
- Fat: 5 grams
- Sugar: 8 grams