Goan Vegetable Curry With Coconut Milk

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20 mins Cooking Time
2 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 6%
Carbs 24%
Fats 71%
Gluten Free
Lactose Free
Low Carb
Antioxidant Rich

Goan Mixed Vegetable Curry with coconut milk is a Traditional Goan Curry Recipe by FitterEats that can be served for lunch or dinner. The flavors of this gluten-free, lactose-free, antioxidant-rich, zero-in trans fat Goan Curry With Coconut Milk are refined and wholesome. Great for a paleo diet and low carb with no dairy makes this a flavourful healthy choice for your meal.

 

Ingredients

  • 1/4 Cup Coconut Milk
  • 2 Tsp Chopped Tomato
  • 2 Tbsp Chopped Potato
  • 1.5 Tbsp Chopped Onion
  • 5 No. Cauliflower Florets
  • 3 No. Curry Leaves (Kadi Patta)
  • 1 Tbsp Chopped French Beans
  • 1 Tbsp Chopped Red Carrot
  • 1 Tbsp Peas
  • 1 Tsp Chopped Coriander Leaves
  • 1 Tsp Tamarind Pulp
  • 1/2 Tsp Mustard Seeds (Rai)
  • 1/4 Tsp Green Chilli Paste
  • 1/4 Tsp Grated Ginger
  • 1/4 Tsp Chopped Garlic
  • 1/4 Tsp Coriander Powder(Dhania)
  • 1/4 Tsp Cumin Powder(Jeera)
  • 1/8 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Salt
  • 1/2 Tbsp Oil
  • As Required Water

Method

Pre Preparation
  • Step 1

    Make tomato puree from chopped tomatos

  • Step 2

    Make onion paste from chopped onions

  • Step 3

    Steam all vegetables, french beans, peas, carrot, cauliflower and potato

Preparation
  • Step 1

    Take a kadhai, heat oil, add mustard seeds, curry leaves, onion paste, garlic, grated ginger, green chilli paste, tomato puree, cumin powder, haldi, coriander powder, tamarind pulp and saute well

  • Step 2

    Add a little water and let it simmer

  • Step 3

    When it begins to boil, add coconut milk, salt, mix well and add the steamed vegetables to it

  • Step 4

    Cover and allow it to cook and garnish with coriander leaves

  • Step 5

    Serve hot with rice

twist
Healthy Twist

To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds

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Allergies
Coconut
Tree Nut
Tomato
Mustard
Garlic
Turmeric
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(134gm)
Amount Per ServingCalories

kcal

168
% Daily Value *
Total Carbohydrate 9gm 3.3%
Dietary Fiber 3gm 10.3%
Protein 3gm 5.3%
Total Fat 13gm 16.9%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 168 kcals ?

  • Walking (3 mph ) 48 minutes
  • Running (6 mph ) 28 minutes
  • Bicycling 23 minutes

Values estimated based on person weighing 60 kgs.

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