Skip to content

Vegetable Curry (dairy-free & low-carb)

V curry 25

Spicy, fragrant & satisfying

I do love a good curry, but how do you make it healthy, tasty & reasonably quick to prepare? Bingo! This recipe ticks all of those & you can whip it up in under 55mins (allowing pre-soaking  time for the cashews). It is super for days when you are short on time, but don’t want to compromise on flavour.

This curry is spicy, fragrant, fresh & full of textures & colours. The fresh coriander adds fragrance, root ginger adds warmth & altogether this curry is so satisfying.

V curry 37

The secret ingredient giving the curry its creamy sauce is cashews which have been soaked for at least 3-4hrs then blended to make a creamy milk-like sauce (see later). If you wish, you can also add some protein powder in the sauce, which also adds to the nutritive content as well as creaminess. I use vegan protein powder (soya bean or pea work well).

V curry 19

What I love about this curry is that you can use up whatever vegetables are in your veggie drawer & so it is a good economical & flexible dish. Some sweet potato is a must though; as they add some natural sweetness (as with the tomatoes), but not too much so that it overpowers the dish. You can even include cupboard basics like chick peas too!

This curry is low in carbs, high in protein & so great for paleos & the health conscious & also for those on gluten-free, vegetarian & vegan diets too.

V curry 35

How many vegetables can you cram in?!

Note: I like my curries spicy. I have also included quantities if you like it less hot.

 

Serves: 4

Preparation time: 25mins. (allow 3-4 hours or overnight to soak the cashews).

Cooking time: 25-28 mins

 

Ingredients:

  • 70g raw cashews
  • 180ml cold water
  • Optional: 1.5 tbsp protein powder (I use soya or pea-derived)
  • 1/2 tbsp coconut oil or rapeseed oil
  • 2 red onions, peeled & sliced
  • 4 plump garlic cloves, minced
  • 30g root ginger chopped finely
  • 1 or 2 red chillies (depending on how hot you like it), finely chopped
  • 2 celery sticks, diced
  • 2 medium sweet potatoes (approx 320g), peeled & cut into 2cm chunks
  • 1 large carrots (approx. 250g), peeled & sliced into thick discs
  • 320g squash, sliced into chunks
  • 220g cauliflower, cut into florets
  • 2.5tbsp-3.5 tbsp curry powder (depending on how spicy you like it!) I used hot madras curry powder.
  • 350ml vegetable stock (I use bouillon powder)
  • 1 tbsp tamari or soya sauce
  • 16 cherry tomatoes, cut in half
  • 200g tofu (or substitute for more veg if preferred),  diced into about 1.5cm cubes
  • 60g baby spinach
  • 20g fresh coriander, finely chopped (reserve some for garnishing)
  • Salt & pepper

To garnish: chopped fresh coriander. Optional: a sprinkle of ground flaxseedor chia seeds.

V curry 24

Method:

In a small bowl, cover the raw cashews with cold water & allow to soak for 3-4hrs at least or overnight. The cashews will puff up:

V curry prep1

Puffy little fellas

Drain the cashews, then place them in a blender or food processor with 180ml of fresh water. Blitz to form a cashew milk:

V curry prepr 2 no pp

Cashew milk (no protein powder used)

If using protein powder. Add to the cashew milk & whizz for a few seconds. (You can see the cashew cream is creamier):

V curry prep 2 with pp

Cashew milk with protein powder

  • In a big pot, melt coconut oil or add rapeseed oil. Add sliced red onions, crushed garlic, chopped ginger, chopped red chillies & diced celery. Brown for about 4 -5 mins on a medium heat.
  • Add the chopped sweet potato, carrots, squash. Cook for about 5 mins.
  • Add the curry powder & coat the vegetables for about 1 minute; taking care not to burn the spices (otherwise the curry will taste bitter).
  • Add the vegetable stock, tamari or soya sauce. Bring the pot to the boil, then reduce the heat (approx 3-4 mins)
  • Now add the halved cherry tomatoes & tofu chunks (if using) & cook for 7-8 mins.
  • Then add the cauliflower florets & pepper slices. Cook for about 3 mins, until vegetables are soft.
  • Stir in the cashew cream. Heat through for about 3 mins.
  • Turn off the heat & stir in the baby spinach & most of the chopped fresh coriander (reserve some for garnish). Season with salt & pepper to taste.

V curry 3

Plate up & serve with a garnish of freshly chopped coriander.

Optional: a sprinkle of ground flaxseed. This curry is great on its own or can be served with cauliflower rice or basmati rice or quinoa. Delicious!

V curry 10

Don’t forget you can find my favourite recipes in my FREE eBook here.

V curry 8

Better than a takeaway!

V curry 13

So tempting…and so healthy!

Variations:

  • Brocolli, aubergine, pumpkin, mushrooms, peas & sultanas also work well in this curry.
  • Pulses work well in this curry: chick peas, cannellini beans are my favourites!
  • Add a sprinkle of toasted cashews on top to add extra crunch.
V curry 34

Curry up!

 

 

 

 

 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Follow SOBODY HEALTHY RECIPES on WordPress.com

Twitter

Instagram

Happy Friday! How about a Spring-themed fruit salad bowl for breakfast? Who else likes to start the day with fruit? To bump up the nutrients, I have added some omega-3-rich ground flaxseed, antioxidant- rich tangy dried goldenberries, radish and carrot daisies, puffed quinoa, pumpkins seeds and a blob of hot pink pittaya protein yoghurt. What do you think?⠀ .⠀ I used ground flaxseed @linwoodshealthfoods, dried goldenberries and pumpkin seeds @naturesheartsuperfoods, puffed quinoa @realfoodsourceand pittaya @unicornsuperfoods.⠀ .⠀ .⠀ Have a beautiful day!⠀ .⠀ .⠀ .⠀ @bowlsforall @healthfood @cookinglight⠀ .⠀ .⠀ .⠀ .⠀ . . .⠀ .⠀ .⠀ #fruitsalad #fruitarian #fresh #detox #eathealthy #healthyfood #detoxfood #cleaneating #veganbreakfast #instafoodie #rawfood #eatwell #cleaneatingrecipes #veganbowl #plantbasedmeals #getinmybelly #eatforabs #vegan #veganrecipes #slimmingworld #healthyveganfood #vegansofinstagram #glutenfreeeats #plantbasedathelete #feedfeedglutenfree #plantbasedfoodie #girlswholift #poweredbyplants #fitnessfood #eatplants
Happy Thursday! Can you have too much peanut butter?! ⠀ Today we have creamy protein oats with added chia and hemp seeds. Toppings? Berries, the last of the pomegranate (sob!), crunchy nuts, sweet and tangy raw dried cacao-covered goldenberries, crunchy seeds and a rather generous peanut butter drizzle! (it is after all a triple class gym day! Hehe)⠀ .⠀ I used chia and raw dried cacao-covered goldenberries @naturesheartsuperfoods hemp seeds @linwoodshealthfoods, peanut butter @pipandnut and pea protein @pulsinhq.⠀ More details on my blog. please copy and paste the link below into a new browser.⠀ https://buff.ly/2Bn406m.⠀ Have a lovely day!⠀ .⠀ .⠀ .⠀ .⠀ . . . . .⠀ .⠀ #cleaneatingdiet #heathyfoodshare #eatforabs #oatmealbowl #peanutbutter #dairyfree #plantbasedrecipes #nourished #eatsmart #eatcleangetlean #highproteindiet #healthyfats #eatcolorful #cleaneatingrecipes #vegan #veganismo #healthyfoodporn #veganfoodshare #vegansofinstagram #glutenfreeeats #plantbasedathelete #veganfoodshare #fitfam #eatfit #whatveganseat #poweredbyplants #fitfood #eatplants #refinedsugarfree #holisticnutrition
Good evening! A late dinner tonight after the gym (spin and a little run). Rooting around in the fridge I have an aubergine and some potatoes to use up. So tonight's dinner is roasted aubergine with a tahini miso topping, roasted cherry toms and a sprinkle of hemp seeds @linwoodshealthfoods and chia seeds @naturesheartsuperfoods hasselback potatoes and lots of salad!⠀ Have a lovely evening!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . . .⠀ .⠀ .⠀ .⠀ @forvegans_byvegans ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #vegans #freefrom #cleaneating #veganfoodporn #veganvibes #foodlover #plantbaseddiets #plantalbasednutrition #plantbasedpower #plantbasedathlete #veganismo #foodideas #govegan #feedfeedglutenfree #weightlossrecipes #meatfreeathelete #healthyfoodie #slimmingworld #glutenfreedairyfree #foodintolerance #noleftovers #healingfoods #vegangirls #veganeats #healthyfoodlove #fitfoodie #eatwell #realfood #refinedsugarfree
Good morning! Today we have an acai, pomegranate chia pudding for breakfast! (Making the most of pomegranates before the season is over!). Layers of cool chia acai pudding with layers of pomegranate, raspberry chia jam and blueberries. How do you like your chia? ⠀ .⠀ I used chia seeds and Omega-3 Superpowder @naturesheartsuperfoods, soya protein @pulsinhq ⠀ .⠀ .⠀ Have a lovely day!⠀ .⠀ More details at my blog: https://buff.ly/2Cr4RV2. Please copy and paste this into your new browser.⠀ .⠀ .⠀ .⠀ .⠀ . . . . . .⠀ @forvegans_byvegans ⠀ .⠀ .⠀ .⠀ .⠀ . . #fruitsalad #fruitarian #fresh #detox #eathealthy #healthyfood #detoxfood #cleaneating #veganbreakfast #instafoodie #rawfood #eatwell #cleaneatingrecipes #veganbowl #plantbasedmeals #getinmybelly #eatforabs #vegan #veganrecipes #slimmingworld #healthyveganfood #vegansofinstagram #glutenfreeeats #plantbasedathelete #feedfeedglutenfree #plantbasedfoodie #girlswholift #poweredbyplants #fitnessfood #eatplants
Happy Toast Tuesday! What one would you pick? We have toasted multi-grain sourdough with various toppings:⠀ .⠀ 1. Chocolate, banana and peanut butter with hazelnuts and pumpkin seeds⠀ 2 and 3. Soy yogurt mixed with protein powder, fresh fruit and coconut or and apple flower and avocado⠀ 4. Coconut cream with chocolate, dried goldenberries, pecans and fresh fruit⠀ .⠀ .⠀ I have used chocolate sauce is from @sweetfreedomuk, pumpkin seeds and dried goldenberries @naturesheartsuperfoods, protein powder @pulsinhq and peanut butter @pipandnut, .⠀ .⠀ Have a lovely day! ⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #toast #instayum #goodeats #eatforhealth #plantbasedfoodie #eatclean #eatyourveggies #eattherainbow #cleaneatingdiet #glutenfreefood #slimmingworld #digestivehealth #meatlessmeals #eatplants #feedyourbrain #cleaneatingrecipes #eatforabs #weightlossrecipes #healthyeating #selfcare #vegan #veganrecipes #veganfoodporn #vegansofinstagram #vegangirl #plantbasedathlete #whatveganseat #poweredbyplants #fitfood #eatrealfood
Happy St Patrick's Day! How about some Matcha green tea and kale macaroons? Really easy to make and no bake too! Just mix up desiccated coconut with kale, Matcha, a pinch of salt, lemon, sweetener and optional protein powder and shape into dome-shaped igloos and drizzle with some chocolate! Shrek bites! Hehe.⠀ .⠀ Full recipe available at my blog. Please copy and paste the link below into your new browser:⠀ https://buff.ly/2q9TSYZ⠀ .⠀ @coconutmerchant @pulsinhq @forvegans_byvegans @vegavero_gb⠀ .⠀ .⠀ . . . . . .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ .⠀ . . #nourishingfood #eatingforhealth #foodforfuel #plantbasedrecipes #eatplants #cleaneatingideas #eatfit #eatforabs #eatsmart #vegan #glutenfreelife #glutenfreefood #ibsdiet #dinnerideas #feedfeedvegan #healthbenefits #veganmeals #plantbasedeats #meatlessmeals #healyourgut #holisticnutritionist #eathealthybehappy #inspirehealth #veganism #wholefoodnutrition #veganfamily #healthymealideas #healthykitchen #mindfuleating #guthealth
Happy Saturday! Breakfast cookie anyone? I am running a bit late this morning (oh where does the time go?!). I have a 3 gym classes in a bit, so I am having a couple of these pumpkin, oat and ginger cookies for breakfast. They have been enriched in chia seeds and protein powder and they are speckled with some sugar-free chocolate drops! The things you can do with pumpkin! (You can also make these with sweet potato).⠀ .⠀ Full recipe is available at my blog; just copy and paste the link below into your new browser⠀ https://buff.ly/2D2wqGd⠀ .⠀ I have used pea protein @pulsinhq, chia seeds @naturesheartsuperfood and coconut oil @coconutmerchant .⠀ .⠀ Have a lovely day!⠀ .⠀ .⠀ .⠀ @forvegans_byvegans ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . #paleo #paleorecipes #paleosnacks #lowcarb #healthytreats #heathyfoodshare #instayum #eeeeeats #eatrealfood #cleaneatingaddict #glutenfreefood #cleaneatingsnacks #healthyvegan #eatmunchies #ibsdiet #healthyfoodporn #eatgoodfeelgood #dairyfree #healtheatingideas #vegan #veganrecipes #vegansofig #vegangirl #veganathlete #fitnessaddict #whatveganseat #fitfood #eatplants #refinedsugarfree #vegantreats
Happy Friday! Can you have too much of a good thing?! How about a creamy bowl of chocolate and peanut butter protein oats? ⠀ .⠀ I have made the porridge with oat milk, hemp seeds and pea protein. Toppings? I've gone for a yummy peanut butter and chocolate swirl, sliced nana, ground flaxseed, cacao-coated goldenberries, nuts, pumpkin and cha seeds and some lightly stewed cinnamon apples. What do you think?! .⠀ I used hemp and flaxseed @linwoodshealthfoods, pea protein @pulsinhq, caco -coated goldenberries @naturesheartsuperfoods, peanut butter @pipandnut and organic dark chocolate @sofreechocolate.⠀ .⠀ Have a lovely weekend!⠀ .⠀ .⠀ .⠀ . ⠀ #scumptiouskitchen #nourishingfood #absaremadeinthekitchen #porridgeporn #peanutbutteraddict #dailyfood #f52farmstand #nutritiousanddelicious #veganfoodlover #plantbasedmuscle #protein #healthybreakfast #cleaneating #worlwideveganfood #foodstyling #flatlays #eathealthy #yougottaeatthis #fitfam #glutenfreefood #plantstrong #gymfit #fitnessfood #truecooks #lchf #whatsonmyplate #mealpreplife #adaptogenic #veganhealth #postworkout
Good morning! Did you have Instagram problems yesterday? Any idea what was going on? Fingers crossed it works smoothly now.⠀ .⠀ Today we have a Spring inspired breakfast of fresh fruit (including mango!!!), muesli, toasted coconut, coconut yoghurt mixed with mango and pea protein powder, a flourish of hemp and pumpkin seeds, some carrot flowers and tangy dried goldenberries. I tried to make a mango hedgehog but it kinda fell apart..hehe! ⠀ .⠀ .⠀ I used dried goldenberries and pumpkin seeds@naturesheartsuperfoods, muesli @dorsetcereals, hemp seeds @linwoodshealthfoods, pea protein @pulsinhq and coconut flakes @coconutmerchant.⠀ .⠀ Have a lovely day!⠀ .⠀ .⠀ .⠀ .⠀ . . . . .⠀ .⠀ . . #breakfastofchampions #eatyoyrfruits #fruit #eatcleangetlean #eathealthybehappy #absaremadeinthekitchen #iffym #eatcolorful ⠀ #heathyfoodshare #eatforabs #eatyourfruits #weightlossrecipes #dairyfree #healthyeats #cleaneatingrecipes #vegan #veganrecipes #veganfoodporn #vegansofig #glutenfree #vegangirl #veganathlete #slimmingworld #fitnessaddict #whatveganseat #poweredbyplants #fitfood #eatplants #refinedsugarfree #holisticnutrition
Good morning! What is your ultimate comfort food? High up there for me is oatmeal and peanut butter.⠀ So after being soaked to the skin yesterday (not a good day to realise your coat that you thought was waterproof, was only water-resistant! hehe), today I am craving a bowl of cosy protein oats. ⠀ .⠀ I have used oat milk, added some ground flaxseed @linwoodshealthfoods and soya protein @pulsinhq. Topping-wise I've gone for fresh fruit, Four Seed Mix @chiabiaseed, cacao-coated goldenberries @naturesheartsuperfoods and a crunchy peanut butter puddle @pipandnut. After walking around in soggy trousers for half the workday yesterday, this is the only type of puddle I want for a bit! Hehe!⠀ .⠀ .⠀ Have a lovely day (keep dry!)⠀ .⠀ .⠀ .⠀ . . . . .⠀ . . . . . . . #nourishingfood #eatingforhealth #foodforfuel #plantbasedrecipes #eatplants #cleaneatingideas #eatfit #eatforabs #eatsmart #vegan #glutenfreelife #glutenfreefood #ibsdiet #dinnerideas #feedfeedvegan #healthbenefits #veganmeals #plantbasedeats #meatlessmeals #healyourgut #holisticnutritionist #eathealthybehappy #inspirehealth #veganism #wholefoodnutrition #veganfamily #healthymealideas #healthykitchen #mindfuleating #guthealth
Good morning! It's Toast Tuesday! Today i have toasted multigrain rye bread with sweet and savoury toppings. Which one would you pick?⠀ Savoury 1: Sweet chilli hummus with sweet cherry toms, fresh fragrant basil, pomegranate seeds and crisp pumpkin seeds and chia. ⠀ Savoury 2: Beet and avo with pomegranate jewels⠀ Sweet 1: Blackberry chia jam with peanut butter and banana⠀ Sweet 2: Homemade cinnamon and cashew cutter with pear, bloobs, cacao-coated goldenberry and crunchy cacao nibs.⠀ .⠀ The recipe for the cacao cinnamon butter is on my blog (you can whizz it up in under 15 mins!). Please copy and paste this link into your new browser: https://buff.ly/2LldvYi⠀ .⠀ I used peanut butter @pipandnut, chia and pumpkin seeds an cacao ccoated goldenberry @naturesheartsuperfoods and rye basementcafeandbakery.⠀ .⠀ Have a lovely day!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @forvegans_byvegans ⠀ .⠀ .⠀ #toasttuesday #eatclean #breakfasttime #breakfastlovers #eatwelllivewell #healthyfoodideas #nutritiongoals #plantbasedeats⠀ #eathealthyfood #weightlossjourney #nutritionforlife #swfriends #plantbaseddiet #nogluten #easyrecipe #foodieforlife #eattolive #wholefoodplantbased #cleaneatinglifestyle #eatbetter #eattherainbow #quickbreakfast #eatingforhealth #listentoyourbody #rainbowbowl #whole30 #letscookvegan #plantbaseddiet #healthysnacks #antiinflammatorydiet
Good morning! I bring you Sunshine in a glass! This has got to be one of my favourite smoothies. It's tangy, sweet, refreshing and it looks so vibrant. This is a repost of an oldie, but it is so yummy, I thought I would post it again!⠀ .⠀ Just blend together orange, banana, goji berries, chia seeds, lime, coconut water and protein powder with some ice and baobab superfruit powder. Can you see the tiny flecks of sunset orange goji? ⠀ .⠀ I used goji berries @linwoodshealthfoods, soy protein powder @naturesheartsuperfoods, baobab @adunaworld and coconut water @vitacoco.⠀ .⠀ Have a lovely day!⠀ More details available at my blog. Just copy and paste the link below into your new broswer.⠀ https://buff.ly/2pc8kAb⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . #eatingwelleats #plantpower #plantbaseddiet #glutenfreeliving #eatwholefoods #makesmewhole #tastingtable #chefsofinstagram #healthyfood #healthyeating #rawfood #healthycuisines #bestofvegan #veganfood #veganfoodporn #f52grams #food_glooby #eatme #eattherainbow #plantbasedfood #dairyfree #realfood #iamwellandgood #foodphotography #grainfree #organicfood #realfood #mealprep #nourishbowl #smoothiequeen
%d bloggers like this: