Looking for a cozy, plant-based meal with a burst of flavor? This Vegetable Curry Stew combines vibrant vegetables like carrots and cauliflower with the creamy richness of coconut milk, all infused with aromatic curry powder. It’s a dish that’s perfect for weeknight dinners or meal prep, offering both heartiness and health benefits. Best of all, it’s dairy-free, gluten-free, and fully plant-based, making it a great choice for anyone looking to enjoy a wholesome, flavorful meal.
Why You’ll Love This Vegetable Curry Stew
- Rich in Flavor, Low on Effort: With the bold taste of curry powder and the creamy texture from coconut milk, this stew feels indulgent but is simple to prepare.
- Packed with Nutrients: Carrots and cauliflower are full of fiber, vitamins, and antioxidants, making this a nutrient-dense meal.
- Perfect for Batch Cooking: This stew stores and reheats well, making it ideal for meal prepping or freezing for later use.
- Versatile: Customize with different veggies or add in plant-based proteins like chickpeas or tofu for a more filling option.
Recipe: Creamy Vegetable Curry Stew
Ingredients:
- 3 large carrots, peeled and sliced
- 1 medium head of cauliflower, chopped into florets
- 1 can (14 oz) coconut milk
- 1 tbsp curry powder
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 cup vegetable broth
- Salt and pepper to taste
- Fresh cilantro for garnish (optional)
Instructions:
- Sauté the Aromatics: Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, cooking until fragrant and translucent, about 3-4 minutes.
- Add the Vegetables: Stir in the sliced carrots and cauliflower florets, letting them cook for a couple of minutes to soften slightly.
- Stir in the Curry: Add the curry powder to the pot, stirring until the vegetables are evenly coated and the spices become fragrant.
- Pour in the Liquids: Add the coconut milk and vegetable broth, stirring to combine. Bring the mixture to a simmer.
- Simmer Until Tender: Cover the pot and let the stew simmer for 20-25 minutes, or until the vegetables are tender and the sauce has thickened.
- Season to Taste: Add salt and pepper to taste, adjusting seasoning as necessary.
- Serve: Garnish with fresh cilantro and serve hot over rice or with naan bread.
Health Benefits of This Plant-Based Stew
- Carrots: Rich in beta-carotene, carrots support eye health, immune function, and healthy skin.
- Cauliflower: A cruciferous vegetable packed with vitamins C and K, cauliflower helps reduce inflammation and promotes heart health.
- Coconut Milk: Provides a creamy texture while being a great source of healthy fats, which support brain function and energy levels.
- Curry Powder: Containing turmeric, cumin, and other spices, curry powder has anti-inflammatory properties and adds an earthy, spicy flavor to the dish.
Customization Ideas
- Add Protein: Stir in chickpeas or tofu for extra protein, making the stew even more satisfying.
- Switch the Vegetables: Swap out carrots and cauliflower for sweet potatoes, spinach, or bell peppers, depending on what’s in season.
- Make It Spicy: If you love heat, add chili flakes or a chopped fresh chili pepper for an extra kick.
- Serve Over Grains: Serve the stew over brown rice, quinoa, or even lentils for a heartier meal.
Perfect for Meal Prep
This stew is ideal for making ahead of time. Simply store it in an airtight container in the refrigerator for up to 4 days, or freeze it for up to 3 months. When you’re ready to enjoy, reheat it on the stove or in the microwave, and serve over your favorite grain or with a side of warm naan.