Recipe: Lighter Thai Vegetable Massaman Curry

This savory vegetarian dish gives variety to your dinner routine while offering vitamin K and vitamin C. Skip the meat and switch to a low-fat coconut milk to help keep saturated fat low without sacrificing satiety. Remember to serve over a whole grain, such as brown rice or couscous for extra fiber and vitamins.

Ingredients

1 can chickpeas, drained and rinsed
2 medium sweet potatoes, cut into 1- to 2-inch cubes
2 large carrots, sliced
1 bell pepper, cut into 1- to 2-inch cubes
1 onion, sliced
½ can of light coconut milk (about 7 oz)
1 cup unsalted vegetable broth
1 tsp olive oil
¼ tsp salt
1 tsp Chinese 5-spice powder
1 tsp cumin
½ tsp cayenne pepper
½ tsp turmeric
2 tsp freshly minced ginger root
½ cup unsalted peanuts
1 cup brown rice

Preparation

1. Cook rice according to directions.
2. Steam sweet potatoes and carrots until fork tender. Set aside.
3. Heat oil over medium heat. Add onions and sauté for 3 minutes, then add bell peppers and sauté for another 3 minutes. Add coconut milk and vegetable broth as well as all spices, including minced ginger root.
4. Add chickpeas, sweet potatoes and carrots. Stir gently to combine, then reduce heat to low-medium. Let simmer uncovered for 10 minutes, then reduce heat to low.
5. Once sauce thickens (about 5 minutes), add peanuts.
6. Serve over brown rice.

Nutrition information

Makes 6 servings

Per serving:
Calories: 360
Total fat: 11g
Saturated fat: 2.5g
Trans fat: 0g
Cholesterol: 0mg
Sodium: 280mg
Total Carbohydrate: 57g
Fiber: 5g
Sugars: 8g
Protein: 11g

Recipe provided by Digestive Disease Health Team Dietitians