I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

Curried Vegetables

Name: Curried Vegetables
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 4 servings
Ingredients: Red Lentils; Coconut Oil; Spanish Onion; Garlic Cloves; Fresh Ginger; Ground Turmeric; Mild Curry Paste; Full-Fat Unsweetened Coconut Milk; Low-Sodium Vegetable Broth; Carrots; Cauliflower; Eggplant; Zucchini; Frozen Peas; Fine Sea Salt; Cilantro; lime

Recipe by Kelsey Russell-Murray

Ingredients

Time

45m

Serves

These curried vegetables are an amazing, flavor-packed way to get in a ton of vegetables. This recipe is the perfect side dish to any protein or can easily be made into an entrée by pairing with basmati rice, roti, or naan. Creamy coconut milk balances out the intense and mildly spicy flavors. This dish is a gut health superstar, packed with fiber from eight different vegetables and red lentils. These curried vegetables with turmeric provide plenty of polyphenols, which are powerful antioxidants with anti-inflammatory properties.

Dinner

Vegan

Gluten-Free

Ingredients

2 cups

Red Lentils

rinsed

2 Tbsp

Coconut Oil

1 med

Spanish Onion

peeled and diced

Garlic Cloves

finely minced

1 2-inch knob

Fresh Ginger

peeled and finely grated

1/2 tsp

Ground Turmeric

1/4 cup

Mild Curry Paste

2 cups

Full-Fat Unsweetened Coconut Milk

3 cups

Low-Sodium Vegetable Broth

2 large

Carrots

diced into 1-inch pieces

1 small head

Cauliflower

chopped into small florets

1 small

Eggplant

halved and sliced

1 med

Zucchini

halved and sliced

2 cups

Frozen Peas

1/2 tsp

Fine Sea Salt

1/2 cup

Cilantro

chopped, for topping

lime

juice, for topping

Instructions

Prepare lentils: thoroughly rinse lentils. Bring two cups of lentils with 6 cups of water and ½ tsp oil (to prevent foaming) to boil in a medium pot. Reduce heat and let simmer for 15-20 minutes until tender. Strain.

Heat coconut oil in a large pot over medium heat. Add onion and a dash of salt (~1/8 tsp), sautéing for 4-5 minutes until soft and translucent. Add garlic and ginger and sauté for another 1-2 minutes. Add turmeric and curry paste, stirring often, cooking until fragrant, about 1-2 minutes.

Add carrots, coconut milk and broth to onion mixture and stir to combine. Bring to a boil and reduce heat, simmering for 5 minutes. Add cauliflower and simmer for 5 minutes. Add zucchini and eggplant and simmer for an additional 5 minutes. Stir occasionally throughout.

Add cooked lentils, frozen peas and salt and return curry to a simmer. Cook for another 2-3 minutes.

Top with cilantro and lime juice if desired and serve curried vegetables over rice, naan, or roti. Enjoy!

Keeps well in an airtight container in the fridge for 4-5 days or in the freezer for about one month.