Kenyan Vegetable Curry

May 16, 2023May 16, 20230 12
Delicious Kenyan Vegetable Curry Recipe for a Healthy Meal
in Vegetarian

Prep

20 min

Cook

50 min

Ready In

70 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 large onions , finely chopped
2 tablespoons oil
1 teaspoon cumin seed
1 teaspoon mustard seeds , preferably black
8 medium potatoes , quartered ( scrubbed or peeled )
1 1/2 teaspoons fresh ginger , minced
1 large garlic clove , minced and crushed
1 tablespoon ground cumin
1 tablespoon whole coriander seed , crushed
1/2 teaspoon cayenne pepper
1/2 teaspoon ground turmeric
1 teaspoon salt
1/2 teaspoon ground cinnamon
1/8 teaspoon ground cloves
6 ounces tomato paste
1/2 lb green beans , trimmed
1/2 small cauliflower , broken into florets
1 medium eggplant , cubed
1/2 lb fresh green peas , shelled
1 bunch spinach ( or other leafy green , frozen or fresh )
1 1/2 cups chickpeas ( cooked or canned , rinsed and drained )
1/2 teaspoon salt , to taste ( or more )

Nutrision Information

Servings Per Recipe
4
Calories
225
Sugar
9g
Fat
7g
Kenyan Vegetable Curry is a hearty and flavorful dish that is a staple in Kenyan cuisine. This dish is perfect for vegans and vegetarians looking for a delicious and healthy meal option. The dish consists of mixed vegetables like potatoes, cauliflower, eggplant, green beans, peas, and spinach simmered in a rich and spicy tomato-based curry sauce. The combination of spices gives the dish a unique and delicious flavor that will keep you craving for more. Originally, this dish was prepared using meat, but the vegan version has equally impressed people worldwide.

Instructions

1.Heat the oil in a large pot and add the cumin and mustard seeds, cook until they splutter.
2.Add onions and cook until translucent.
3.Add the garlic, ginger and fry for a minute while stirring.
4.Add the potatoes and fry for 2-3 minutes.
5.Add all the spices and tomato paste, mix well.
6.Add the green beans, cauliflower, and eggplant, then cover and simmer until they are fork-tender.
7.Add the peas, spinach, chickpeas and cook for additional 5 minutes while stirring occasionally.
8.Add salt to taste.

PROS

This Kenyan Vegetable Curry is vegan, full of healthy nutrients and perfect for a healthy dinner option.
It’s loaded with veggies, which makes it high in fiber and low in calories.
It also offers many health benefits thanks to its spices and whole ingredients.

CONS

The preparation time of this dish is long, and it may take about an hour to cook.
Also, some people may find the spiciness of the dish to be overwhelming, so adjustments may need to be made depending on taste preferences.

HEALTH & BENEFITS

This dish provides a good source of iron, zinc, and vitamins A and C. It’s also high in fiber, which is great for digestive health and helps to lower cholesterol. The spices used in the recipe provide anti-inflammatory and antioxidant properties which may provide added health benefits.

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