Heart-Healthy Indian Vegetable Curry

Discover the vibrant flavors of a nourishing 'Heart-Healthy Indian Vegetable Curry,' a delightful plant-based dish bursting with color and spice. Packed with nutrient-rich vegetables like cauliflower, carrots, peas, and bell peppers, this curry is simmered in a fragrant blend of turmeric, cumin, coriander, and chili powder for an authentic Indian taste that's both wholesome and satisfying. Featuring olive oil, low-sodium vegetable broth, and a finishing touch of fresh spinach, cilantro, and zesty lemon juice, this curry is designed to support a heart-healthy lifestyle without compromising on flavor. Ready in just 45 minutes, it’s the perfect weeknight dinner served with brown rice or whole-grain flatbread. Ideal for vegans, vegetarians, and anyone craving a healthy twist on comfort food, this curry is as easy to prepare as it is delicious.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon ginger, grated
• 1 teaspoon turmeric powder
• 2 teaspoons coriander powder
• 1 teaspoon cumin powder
• 0.5 teaspoon red chili powder
• 1 cup frozen peas
• 2 cups cauliflower florets
• 1 large carrot, sliced
• 1 medium zucchini, chopped
• 1 large red bell pepper, chopped
• 1 14 oz can canned tomatoes, crushed
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1.5 cups low-sodium vegetable broth
• 2 cups fresh spinach leaves
• 0.5 cup fresh cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

Add mustard seeds and cumin seeds, and sauté until they start to pop.

Step 3

Add the chopped onion and cook until it becomes translucent, about 5 minutes.

Step 4

Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.

Step 5

Add turmeric powder, coriander powder, cumin powder, and red chili powder. Stir well to combine.

Step 6

Add the frozen peas, cauliflower florets, sliced carrot, chopped zucchini, and chopped red bell pepper to the pot.

Step 7

Pour in the crushed tomatoes and mix everything together.

Step 8

Season with salt and black pepper.

Step 9

Add the low-sodium vegetable broth, bring to a simmer, cover the pot, and let it cook for about 15 minutes or until the vegetables are tender.

Step 10

Stir in the fresh spinach leaves and cook for an additional 2-3 minutes, allowing them to wilt.

Step 11

Remove the pot from the heat and stir in chopped cilantro and lemon juice.

Step 12

Serve hot with brown rice or whole grain flatbread.

Nutrition Facts

Serving size	(1969.8g)

Amount per serving	% Daily Value*
Calories	727.8

Total Fat 21.9g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 3797.7mg	0%
Total Carbohydrate 119.9g	0%
Dietary Fiber 38.2g	0%
Total Sugars 53.6g
Protein 29.8g	0%

Vitamin D 0IU	0%
Calcium 474.8mg	0%
Iron 18.3mg	0%
Potassium 4144.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.8%

Protein: 15.0%

Carbs: 60.3%