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Vegetables in Spiced Coconut Milk Recipe

Vegetables in Spiced Coconut Milk Recipe

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Ingredients:

Serving

2 peeled waxy potatoes
2 peeled carrots
3/4 cups sliced onion
2 fresh green chiles , serrano or thai , split lengthwise
4 tsp coriander
1/2 tsp cumin
1/4 tsp cayenne
1/8 tsp black pepper
1/8 tsp turmeric
1/4 tsp fennel seeds, finely ground with a mortar and pestle or coffee grinder
1 (1-inch) piece cinnamon
3 whole cloves
1 1/2 tsp salt
1 cup cauliflower florets
1/2 cup cut up green beans, 1-inch lengths
1 cup coconut milk
1/2 cup frozen peas
2 tbsp vegetable oil
1/2 tsp mustard seeds
2 dried red chiles
12 to 18 fresh curry leaves
1 1/2 tbsp finely chopped shallots or onion

Directions:

Cut the potatoes and carrots into 1/2-inch cubes. In a large pot combine the potatoes, carrots, onions, green chiles, ginger, ground masala, fennel, cinnamon stick, cloves, salt, and 1 cup water; bring to a boil. Reduce the heat, cover, and simmer until the vegetables are tender, about 10 minutes.
Add the cauliflower, beans, and 3/4 cup of the coconut milk, cover, and continue cooking until the cauliflower is tender but not mushy, 5 to 10 minutes.
Add the peas and the remaining 1/4 cup coconut milk and when it simmers remove from the heat. Set aside.
In a small frying pan, heat the oil over medium high heat. Add the mustard seeds and cover. When the seeds pop, toss in the dried red chilies, curry leaves, and shallots and fry until the shallots brown. Pour the mixture over the vegetables and stir to combine. Taste for salt.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	167.12 Kcal (700 kJ)
Calories from fat	128.73 Kcal
		% Daily Value*
Total Fat	14.3g	22%
Sodium	621.77mg	26%
Potassium	320.96mg	7%
Total Carbs	9.9g	3%
Sugars	4.35g	17%
Dietary Fiber	3.19g	13%
Protein	2.53g	5%
Vitamin C	17.7mg	29%
Vitamin A	0.2mg	7%
Iron	1.5mg	8%
Calcium	35.8mg	4%

Amount Per 100 g
Calories	137.09 Kcal (574 kJ)
Calories from fat	105.6 Kcal
		% Daily Value*
Total Fat	11.73g	22%
Sodium	510.04mg	26%
Potassium	263.28mg	7%
Total Carbs	8.12g	3%
Sugars	3.56g	17%
Dietary Fiber	2.62g	13%
Protein	2.08g	5%
Vitamin C	14.5mg	29%
Vitamin A	0.2mg	7%
Iron	1.2mg	8%
Calcium	29.4mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3.9

Points
5

PointsPlus

Good Points

saturated fat free,
cholesterol free,
good source of fiber

Bad Points

High in Sodium

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