Vegetable Thali Curry

Vegetable Thali Curry is a vibrant Indian dish packed with a variety of vegetables and legumes, making it a hearty, high-protein meal. This flavorful curry is perfect for a cozy dinner and is best enjoyed with steamed rice or naan.

Ingredients

• Chickpeas - 100 grams (cooked)
• Red lentils - 50 grams
• Cauliflower florets - 100 grams
• Carrot - 1 medium (diced)
• Green peas - 50 grams (fresh or frozen)
• Tomato - 1 large (chopped)
• Onion - 1 medium (finely chopped)
• Garlic - 3 cloves (minced)
• Ginger - 1 inch (grated)
• Green chili - 1 (slit)
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Coconut milk - 200 ml
• Vegetable oil - 2 tablespoons
• Salt - to taste
• Fresh cilantro - for garnish

Steps

1. Heat vegetable oil in a large pan over medium heat. Add cumin seeds and let them splutter.
2. Add chopped onions, and sauté until they turn golden brown.
3. Stir in minced garlic, grated ginger, and slit green chili. Cook for 2 minutes until fragrant.
4. Add diced carrots and cauliflower florets, sauté for 5 minutes, stirring occasionally.
5. Mix in chopped tomatoes, turmeric powder, coriander powder, and salt. Cook until tomatoes soften.
6. Add red lentils and cooked chickpeas, followed by coconut milk. Stir well to combine.
7. Bring the mixture to a boil, then reduce heat and let it simmer for 15-20 minutes until the lentils are cooked and the curry thickens.
8. In the last 5 minutes, add green peas and garam masala. Stir and cook until peas are tender.
9. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 6 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• High in protein from chickpeas and lentils, supporting muscle health.
• Rich in fiber from vegetables and legumes, promoting digestive health.

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