Vegetarian Peanut Curry (African Inspired)

May 16, 2023May 16, 20230 1
Vegetarian Peanut Curry, inspired by African cuisine
in Main

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 tablespoons olive oil or 2 tablespoons peanut oil
1 large white onion , chopped
2 carrots , peeled and grated
1 -2 jalapeno , minced
3 garlic cloves , minced
1 tablespoon ginger , fresh grated or 1 tablespoon ginger paste
1 lime , zest of
3 tablespoons curry powder ( I think this would work with almost any type but I used Madras )
1 tablespoon ground coriander
1/2 teaspoon crushed red pepper flakes
2 cans vegetable broth
1 can tomato sauce
1 can diced tomatoes , with juice
2/3 cup creamy peanut butter
1 can coconut milk
2 cans garbanzo beans , drained and rinsed ( chickpeas )
1/2 cup dried apricot , chopped ( optional )
1/2 cup golden raisin ( optional )
sea salt , to taste ( I used 2 tsp )
cooked brown rice , to serve
nonfat yogurt , to serve
cilantro , chopped , to serve

Nutrision Information

Servings Per Recipe
6
Calories
559
Sugar
24g
Fat
33g
This vegetarian peanut curry is inspired by African cuisine, which often features spicy and flavor-packed dishes. The use of peanut butter and coconut milk make this dish creamy and rich, while the spices and vegetables create a balanced and satisfying flavor. The optional dried apricots and golden raisins add a touch of sweetness that complements the spicy curry flavor. This dish is perfect for those who want to incorporate more plant-based meals into their diet, without sacrificing taste or nutrition.

Instructions

1.Heat olive or peanut oil in a large pot over medium-high heat. Add onion, carrot, and jalapeno, and cook until vegetables are tender.
2.Add garlic, ginger, lime zest, curry powder, coriander, and red pepper flakes. Cook for 1-2 minutes, or until fragrant.
3.Add vegetable broth, tomato sauce, diced tomatoes with juice, peanut butter, and coconut milk. Stir to combine.
4.Stir in garbanzo beans, dried apricots (if using), and golden raisins (if using).
5.Bring the mixture to a simmer and let it cook for 10-15 minutes, stirring occasionally.
6.Serve hot over cooked brown rice, with a dollop of nonfat yogurt and chopped cilantro on top.

PROS

This vegetarian peanut curry is packed with flavor and protein thanks to the peanut butter and chickpeas.

The fruits and vegetables included in this dish make it a nutritious meal that is both filling and satisfying.

CONS

This curry is high in fat and calories due to the use of coconut milk and peanut butter.

It may not be suitable for those who are trying to lose weight or limit their fat intake.

HEALTH & BENEFITS

This vegetarian peanut curry is full of nutrients that promote good health.
The chickpeas provide a good source of protein and fiber, while the vegetables packed with vitamins and minerals.
The curry powder and ginger may help reduce inflammation, while the peanut butter contains healthy fats that are good for heart health.

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