Vegetable Curry Sauté

This vibrant and flavorful vegetable curry sauté is a delightful dish that brings together the freshness and vivid colors of various vegetables into a savory and slightly spiced meal. It's a versatile recipe that can easily be adjusted to suit different tastes and dietary preferences. Made with a blend of cauliflower, zucchini, and bell peppers, it’s perfect for those who enjoy plant-based meals without compromising on taste. The subtle curry flavor adds a comforting warmth, making it a perfect dish for cooler days. This sauté is not only nourishing but also quite simple to prepare, allowing even beginners to impress at the dinner table. The dish is ideal for meal prep due to its ability to maintain flavor when reheated. Serve it as a main course or as a hearty side dish to accompany other entrées. The freshness of cilantro at the end provides an aromatic finish, balancing the richness of the curry paste. It's a great way to incorporate more vegetables into your diet while enjoying a delicious meal.

Ingredients

Main Ingredients

• 200 g cauliflower
• 1 medium onion
• 1 medium zucchini
• 1 red bell pepper
• 1 yellow bell pepper
• 100 g frozen peas
• 200 g canned peeled tomatoes (or fresh)
• 100 ml water

Spices and Sauces

• 2 tablespoons mild curry paste (e.g., Patak’s)
• 3 tablespoons vegetable oil
• 1 tablespoon chopped cilantro

Preparation Time

40 minutes

Step-by-Step Instruction

1. Prepare the Vegetables: Begin by breaking the cauliflower into small florets. Finely chop the onion for a delicate texture that blends well as it cooks.
2. Slice and Dice: Cut the zucchini, tomatoes, and both bell peppers into small, uniform pieces to ensure even cooking.
3. Heat the Oil: In a large saucepan, heat the vegetable oil over medium heat. Once hot, add the chopped onion.
4. Sauté the Onion: Cook the onion until it becomes translucent and aromatic, stirring frequently to prevent it from browning.
5. Add the Cauliflower: Introduce the cauliflower florets to the pan, stirring them gently. Allow them to cook for 1-2 minutes to soften slightly.
6. Mix in Other Vegetables: Add the zucchini, red and yellow bell peppers to the mix, giving the combination a good stir.
7. Incorporate Frozen Peas: Add the frozen peas to the vegetables, letting them thaw and integrate with the other ingredients.
8. Pour in Water: Gently pour the water over the vegetables to help steam and soften them.
9. Simmer the Medley: Allow everything to sauté together for around 5 minutes, stirring occasionally to ensure even cooking.
10. Add Curry Paste and Tomatoes: Introduce the mild curry paste and canned tomatoes to the vegetables, ensuring they are evenly coated.
11. Thorough Stirring: Mix the ingredients well, allowing the curry paste to infuse the vegetables with its spices.
12. Extended Cooking: Let the sauté simmer for 15 minutes, stirring occasionally to prevent sticking and ensure uniform cooking.
13. Check for Doneness: The vegetables should be tender yet firm. If needed, cook for a few more minutes.
14. Season with Cilantro: Once the dish is ready, sprinkle the chopped cilantro over the top, stirring it in just before serving.
15. Plate the Dish: Transfer the sauté to a serving dish, ready for garnish or accompaniment.
16. Final Adjustments: Taste the curry sauté, adjusting seasonings to personal preference.
17. Cool Slightly: Allow the dish to cool slightly, which helps the flavors meld further.
18. Check Texture: Ensure the vegetables retain a slight crunch for textural contrast.
19. Serve Warm: Present the vegetable curry sauté as a main course or hearty side.
20. Enjoy: Delight in the mixture of spices and vegetables, and relish each bite of this wholesome dish.

Tips

• Substitutions: Swap cauliflower with broccoli or add other vegetables like eggplant or mushrooms.
• Curry Paste: Adjust the quantity of curry paste for a milder or hotter dish.
• Fresh Tomatoes: For a fresher taste, use diced fresh tomatoes instead of canned.

Nutrition

• Calories: Approximately 180 per serving
• Protein: 5 g
• Fats: 10 g
• Carbohydrates: 20 g

Variations

• Spicy Version: Use a hot curry paste and add sliced chili peppers for extra heat.
• Creamy Twist: Stir in a splash of coconut milk for a creamy texture.
• Low-Carb: Reduce the amount of peas or skip them for fewer carbs.

Serving Suggestions

• Pair with steamed basmati rice for a fuller meal.
• Serve alongside naan bread or flatbreads for scooping.
• Garnish with a sprinkle of toasted nuts or raisins for added texture and flavor.

Best Places

1. Curry Heaven Cafe - Known for its aromatic curries and relaxing ambiance. Location: 12 Spice Lane, London, UK.
2. Taste of India Bistro - Offers an extensive vegetarian menu with traditional flavors. Location: 34 Curry Road, New Delhi, India.
3. Spice Symphony - A fusion restaurant bringing creative curry dishes. Location: 45 Harmony Street, New York, USA.
4. Vegetable Delight Bistro - Celebrated for its plant-based menu with global influences. Location: 89 Vegan Blvd, Los Angeles, USA.
5. Curry Corner Eatery - A small, cozy place serving bold and flavorful curries. Location: 23 Flavor Ave, Sydney, Australia.
6. Green Curry Junction - Renowned for its hearty, plant-focused dishes. Location: 70 Herbal Way, Bangkok, Thailand.
7. Spicy Spoon Restaurant - Known for a diverse menu with a focus on curries. Location: 57 Heat Street, Cape Town, South Africa.
8. Curry & Co. Cafe - Modern eatery with a flair for inventive curry dishes. Location: 61 Spice Alley, Toronto, Canada.
9. Basil & Spice Kitchen - Offers a modern twist on classic curry recipes. Location: 29 Herb Boulevard, Singapore, Singapore.
10. Saffron Table Bistro - A favorite for its aromatic and flavorful curry dishes. Location: 16 Aroma Lane, Dubai, UAE.