Vegetable Curry with Brown Rice

This vibrant Vegetable Curry with Brown Rice is a wholesome dish bursting with flavor, perfect for a healthy American dinner. Packed with colorful vegetables and spices, it offers a nutritious and satisfying meal that is easy to prepare.

Ingredients

• Brown rice - 1 cup
• Water - 2 cups
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Ginger - 1 inch, grated
• Carrot - 1 medium, sliced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Cauliflower - 1 cup, florets
• Canned diced tomatoes - 400 grams
• Coconut milk - 200 ml
• Curry powder - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh cilantro - for garnish

Steps

1. Rinse the brown rice under cold water and then combine it with 2 cups of water in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for 30-35 minutes or until the water is absorbed and rice is tender.
2. While the rice is cooking, heat olive oil in a large skillet over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes.
3. Add the minced garlic and grated ginger to the skillet, cooking for an additional 1-2 minutes until fragrant.
4. Stir in the sliced carrot, diced bell pepper, diced zucchini, and cauliflower florets. Sauté the vegetables for about 5-7 minutes until they start to soften.
5. Add the canned diced tomatoes, coconut milk, curry powder, salt, and black pepper to the skillet. Stir well to combine and bring to a simmer.
6. Reduce the heat to low and let the curry cook for an additional 10-15 minutes, stirring occasionally, until the vegetables are tender and the flavors are well blended.
7. Once the rice is cooked, fluff it with a fork and serve it in bowls topped with the vegetable curry. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 450
• Protein: 10 g
• Carbs: 70 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 10 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber which aids digestion.
• Packed with vitamins and minerals from a variety of vegetables.

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