This Vegan Coconut Green Curry is a Thai inspired dish packed with nutrients and flavor. It is simple to make and can be kept in the fridge for several days to be reheated and enjoyed. This flavorful meal can be made with any vegetables that you have on hand and can be served with rice and your protein of choice.
Ingredient Highlights
This recipe uses four cloves of garlic to season the base. Many studies suggest that the phytochemicals in garlic may be effective in reducing cancer cell growth [i]. In addition to great flavor, garlic is packed with antioxidants and has antibacterial properties.
Broccoli is one of the many vegetables in this dish that is a great source of fiber. Fiber helps to lower cholesterol and blood pressure, and has anti-inflammatory effects [ii]. While any vegetables can be swapped in this recipe to accommodate your personal preferences, broccoli is especially abundant in calcium, essential for bone and blood health.
This is a vegan recipe made with all plant-based ingredients. Following a mostly plant-based diet is suggested to have many benefits for chronic disease prevention due to the high amount of fiber, phytochemicals, and anti-inflammatory properties of plant-based foods [iii]. Even if you are not vegan, this recipe is a great way to incorporate more vegetables into your diet!
Recipe
Vegan Thai Coconut Green Curry
Serves: 3
Ingredients
- 1 Tbsp coconut oil or olive oil
- 4 cloves garlic, finely chopped
- 1 Tbsp fresh or jarred ginger, minced
- 1 yellow onion, diced
- 1 zucchini, chopped
- 1 bell pepper, chopped
- 2-3 large carrots, chopped
- 1 small head of broccoli, chopped
- 1 can full fat coconut milk, unsweetened
- 2-3 Tbsp green curry paste*
- 1 Tbsp coconut aminos (or low-sodium soy sauce)
- 1 tsp coconut sugar (optional)
- Juice of half a lime
- Red pepper flakes to taste*
- 2 cups spinach
- Cilantro to garnish
Serve with:
- 3 oz extra firm tofu, baked, or your protein of choice*
- Brown rice, quinoa, or your favorite cooked grain
Instructions
- Coat a large pot with coconut oil and set to medium heat.
- Add the garlic, ginger, and onion to the pot and stir occasionally until the onion is translucent.
- Add the zucchini, bell pepper, carrots, and broccoli to the pot. Sauteé on high heat for about 5 minutes.
- Stir in the coconut milk, curry paste, coconut aminos, coconut sugar, lime juice, and chili flakes. Bring to a simmer and cook until the vegetables are fork tender.
- Remove from heat and stir in spinach and baked tofu.
- Serve in a bowl with rice, garnish with fresh cilantro and a lime wedge, and enjoy!
*Notes:
- Spice level may be adjusted to your preference by increasing or decreasing the amount of curry paste and red pepper flakes used.
- You can replace tofu with other protein sources such as chicken, fish, or pork, just make sure it is cooked thoroughly before adding it to your curry.
References:
[i] Bayan, Leyla, et al. “Garlic: A Review of Potential Therapeutic Effects.” Avicenna Journal of Phytomedicine, Mashhad University of Medical Sciences, Jan. 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/
[ii] “Cancer Prevention and Early Detection” American Cancer Society, American Cancer Society Inc, 2019, https://www.cancer.org/content/dam/cancer-org/research/cancer-facts-and-statistics/cancer-prevention-and-early-detection-facts-and-figures/cancer-prevention-and-early-detection-facts-and-figures-2019-2020.pdf
[iii] “How Plant-Based Food Helps Fight Cancer.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 30 Oct. 2019, https://www.mayoclinic.org/diseases-conditions/cancer/in-depth/how-plant-based-food-helps-fight-cancer/art-20457590