By Morgana Russino, Dietetic Intern
This vegan curry contains a myriad of southeast Asian flavors like ginger and coconut and is brimming with beneficial phytochemicals and antioxidants, satiating fats, fiber, and protein. This is a quick and easy dinner option, although it tastes like it’s been simmering for hours! The curry can also be made ahead of time on meal prep days and will last in the fridge in an airtight container for 2-3 days.
Health Benefits
Chickpeas: Chickpeas are rich in isoflavones, plant compounds associated with the improvement of clinical complications (e.g. hypertension) from diseases like cancer, CVD, and diabetes, due to their antioxidant and antibacterial activity [i]. They also contain ample fiber and when compared to other legumes, are a highly absorbable source of plant-based protein.
Spinach: Spinach contains phytochemicals that can inhibit oxidative stress and positively alter gene expression associated with inflammation. This leafy green may also be chemoprotective due to its high chlorophyll content, which has been shown to suppress cancer cell growth [ii].
Coconut Milk: This creamy and delicious dairy alternative is rich in lauric acid, which has antibacterial, antifungal, and antiviral properties. Lauric acid may also help reduce cholesterol and triglyceride levels, lowering the risk for heart disease and stroke [iii]. Although some may be concerned about its saturated fat content, research has shown that the fat in coconut milk can help increase “good” HDL cholesterol and reduce “bad” LDL cholesterol [iv].
Recipe
Ingredients
- 1 tablespoon coconut oil
- 1 yellow onion, diced
- 3 cloves garlic, minced
- 1 1/2 teaspoons garam masala
- 1 teaspoon ground ginger powder
- 1 (13 oz) can coconut milk
- 1 (28 oz) can diced tomatoes
- 2 cans no-salt added chickpeas, rinsed and drained
- 2 cups spinach or kale
- 2 tablespoons fresh lemon juice
- Salt and pepper to taste
- Cilantro to garnish (optional)
Instructions
- Heat a large pot to medium heat and add the coconut oil. Add diced onion and minced garlic, cooking until translucent for about two minutes.
- Add the garam masala and ginger, cooking the spices with the onion and garlic for a minute.
- Add the chickpeas and cook for another 2 minutes, stirring all the ingredients together.
- Next, add the canned tomatoes and coconut milk. Season with salt and pepper.
- Increase the heat to medium-high until there is a gentle simmer, partially covering the pot and cooking the curry for an additional 10-15 minutes.
- With the heat off, add the spinach and fresh lemon juice. Stir until the spinach is wilted.
- Lastly, add the cilantro. Serve the curry over roasted sweet potatoes or your favorite grain and enjoy!
Notes:
- Chickpeas can be substituted for another legume, such as canned red lentils or canned cannellini beans
- Try alternating the leafy greens in this curry, like adding kale, collards or Swiss chard, to vary the nutrient density
- If you’d like to make this recipe lower in carbohydrates, it is delicious served over cauliflower rice instead of starchy carbohydrates like sweet potatoes or rice
References:
[i] Rinkesh Kumar Gupta, Kriti Gupta, Akanksha Sharma, Mukul Das, Irfan Ahmad Ansari, and Premendra D. Dwivedi Journal of Agricultural and Food Chemistry 2017 65 (1), 6-22 DOI: 10.1021/acs.jafc.6b02629
[ii] Ramaiyan, B., Kour, J., Nayik, G. A., Anand, N., & Alam, M. S. (2020). Spinach (Spinacia oleracea L.). Antioxidants in Vegetables and Nuts-Properties and Health Benefits, 159-173
[iii] Alyaqoubi, S., et al. (2015). Study of antioxidant activity and physicochemical properties of coconut milk (Pati santan) in Malaysia.
[iv] R. A. I. Ekanayaka, N. K. Ekanayaka, B. Perera and P. G. S. M. De Silva Journal of Nutrition and Metabolism 2013 Vol. 2013 DOI: 10.1155/2013/481068
hiI like your writing so much share we be in contact more approximately your article on AOL I need a specialist in this area to resolve my problem Maybe that is you Looking ahead to see you
Your writing style is engaging, made the topic so much more interesting.
As I website owner I believe the written content here is rattling excellent, thank you for your efforts.
Thank you, I have just been searching for information approximately this topic for a while and yours is the best I have found out so far. However, what in regards to the bottom line? Are you certain concerning the supply?
Fantastic read! I was especially impressed by the depth provided on the topic, offering a perspective I hadn’t considered. Your insight adds significant value to the conversation. For future articles, it would be fascinating to explore more to dive deeper into this subject. Could you also clarify more about the topic? It caught my interest, and I’d love to understand more about it. Keep up the excellent work!
오타니 쇼헤이(29 로스앤젤레스 다저스)가 에인절스타디움 타석에 들어서자 로스앤젤레스 토지노솔루션 에인절스 팬들이 손뼉을 쳤다
Fantastic read! I was especially impressed by the depth provided on the topic, offering a perspective I hadn’t considered. Your insight adds significant value to the conversation. For future articles, it would be fascinating to explore more to dive deeper into this subject. Could you also clarify more about the topic? It caught my interest, and I’d love to understand more about it. Keep up the excellent work!
꼭 먹튀보증이 가능한 안전한 먹튀검증소에서 코드를 받아 이용하시기 바랍니다.
Your blog is a testament to your dedication to your craft. Your commitment to excellence is evident in every aspect of your writing. Thank you for being such a positive influence in the online community.
토토사이트 추천 정보 토토 메이저사이트 순위 목록 먹튀검증 먹튀보증
https://devpost.com/software/project-vnr3ymdtpxsa
Communication style reminiscent of an influencer marketing strategy – authentic and impactful.