Vegan Vegetable Loaded One Pot Anti-Inflammatory Curry

May 31, 2022

How many vegetables can you count in this nutritious anti-inflammatory meal?? The answer is: LOTS! And if you're brave you can add even more!!!

This is a pretty simple one-pot recipe that makes for a great meal-prep idea or for a big dinner. Don't be frightened by the ingredients list...as mentioned earlier, this recipe is loaded with veggies but is really quite basic :)

It is fairly customiseable too - you can add or remove whatever vegetables you like really. I love cooking with as many vegetables as I can, it is important to have variety in your diet to ensure you are meeting your nutritional needs.

You'll never find a recipe repeated each week in my household! Well... with the exception of this Anti-Inflammatory Shakshouka recipe... It is so delicious that whenever I make it my partner insists that we have it again every night for the whole week!

But anyway, I digress... Having a varied diet can help reduce the risk of malnutrition. While you may think you're eating healthy by eating your 5 serves of veggies and 2 serves of fruit a day - you may not be getting all the vitamins and minerals you require if they're the same fruits and veggies each day!

So, the bottom line here...

Load up with everything all the time! All the food, always. Add a bit of something wherever you can :D

Dietary Requirements:

It is of course suitable for those with a lactose intolerance, and who are gluten free.
And those following a pescatarian, vegetarian and vegan diet can enjoy this healthy meal.

This recipe can be made Low FODMAP, by omitting the garlic and onion (you know the drill ;) ) and ensuring you watch your serving sizes as a lot of these ingredients can be tolerated in small quantities. Consider adding potato and increasing the carrot, while reducing the amount of beans, peas, chickpeas, spinach and chickpeas, to ensure you don't breach tolerable levels!

By simply omitting the tomato, capsicum and chilli, this recipe can be made nightshade free.

With a little bit of tinkering...this meal can be enjoyed by all!

Vegan Vegetable Loaded One Pot Anti-Inflammatory Curry

Prep Time: 10 mins

Cooking Time: 20 mins

Serves: 4

A simple curry that can be customised to include your favourite veggies!

Ingredients

3 carrots
a decent handful of beans
1 capsicum (omit for Nightshade Free)
2 tomatoes (omit for Nightshade Free)
2-3 green or red chillis, finely diced (omit for Nightshade Free)
1 onion, finely diced (omit for Low FODMAP)
4 garlic cloves, crushed (omit for Low FODMAP)
3-4cm of ginger, grated
1 cup of frozen peas
1 x 400g can of chickpeas, drained rinsed
1 x 165ml of coconut milk
1/3 cup of water
200g of baby spinach
olive oil

Ground Spices

2 tsp of turmeric
1 tsp of cumin
1 tsp of ground coriander
1 tsp of paprika (omit for Nightshade Free)
1/2 tsp of garam masala
1/2 tsp of salt and pepper each

Dried Spices (can substitute with an extra 1½ tsp of ground garam masala)

1 stick of cinnamon
3 bay leaves
6 cloves
4 cardamom pods
1/2 tsp of cumin seeds

Optional Extras

a handful of coriander, loosely chopped
2 sprigs of spring onion, diced
1/2 tablespoon of fenugreek leaves (methi)

Method

Step 1:
In a large saucepan over medium heat, heat enough olive oil to just cover the base. Once warm, add the dried spice ingredients and cook for approximately 3-5 minutes, or until fragrant.

Step 2:
Meanwhile, cut the carrot and capsicum into 2cm chunks. Dice the tomatoes.

Step 3:
Once the dried spices are smelling nicely, add the onion, ginger and chilli and sauté for a few minutes until the onion is just beginning to become transparent. Then add the garlic and ground spices and continue stirring for about a minute.

Step 4:
Add diced tomatoes, coconut milk, and water. Bring to a boil and then simmer for approximately 5 minutes or until it has thickened up to your liking.

Step 5:

Carefully add carrot, beans, and capsicum. Bring to a boil and simmer for about 5-10 minutes or until cooked just to your liking

Step 6:
Add spinach, beans, and chickpeas. Continue stirring until spinach has wilted. Remove any of the bay leaves, cardamom pods and cinnamon sticks that you spot while stirring!

Step 7:
Add the optional extras here (coriander, spring onion and fenugreek leaves), and stir until combined. Enjoy on its own or with some brown rice 🙂