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4.9 from 249 votes

Vegetable Curry

This packs a serious flavour punch and is loaded with vegetables! I used plenty of variety, but feel free to use less. Just substitute based on volume rather than weight (because vegetable weight/density differs), and adjust the chilli and cayenne pepper to control spiciness, as well as using either mild or hot curry powder. 

Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 5
Calories: 259 kcal
Course: Main Course
Cuisine: Caribbean

Ingredients

Spice Mix:
  • 2 tbsp curry powder , mild or hot (Note 1)
  • 1 tsp All Spice powder
  • 1 tsp nutmeg powder (or 1/2 tsp freshly grated nutmeg)
  • 1 1/2 tsp smoked paprika (sub with sweet or ordinary paprika)
  • 2 tsp dried thyme leaves (or 3 tsp fresh thyme leaves)
  • 1 tsp cumin powder
  • 3/4 tsp cayenne pepper (adjust to taste)
  • 1 tsp pepper (white or black)
Curry:
  • 3 tbsp cooking oil
  • 1 large onion , diced (brown, white, yellow)
  • 1 large red chilli / cayenne pepper , deseeded and finely sliced
  • 2 large garlic cloves , minced
  • 1 large red capsicum / bell pepper * , chopped into 1.7cm / 2/3" pieces (~1.5 cups)
  • 800g/ 28 oz canned crushed tomato
  • 2 cups (500 ml) vegetable or chicken broth
  • 1 zucchini , diced (~1 cup) *
  • 2 cups sweet potato * , 1.5cm / 3/5" cubes (~225g/7.5oz)
  • 2 cups cauliflower florets * , small / medium (~180g/6oz)
  • 3/4 cup frozen peas *
  • 2 handfuls baby spinach , optional (Note 2)
  • 1/2 cup finely chopped coriander/cilantro (leaves and stems), plus more for garnish
  • salt and pepper
  • yoghurt (plain or Greek)
Serving - choose:
  • basmati rice
  • white rice

Instructions

    Cup of Yum
  1. Heat oil in a large pot over medium high heat. Add garlic and onion, cook for 2 minutes. Add cayenne and cook until onion is translucent.
  2. Add Spice Mix and cook, stirring constantly, for 1 - 2 minutes until the spice is fragrant and wet. If too dry, add a tiny touch of water or oil.
  3. Add capsicum and zucchini, cook for 1 minute.
  4. Add tomato, broth, potato and cauliflower. Mix well, bring to simmer, cover, lower heat to medium.
  5. Simmer for 15 minutes or until potato is pretty soft, then remove lid and simmer for another 10 minutes+ until sauce is slightly thickened and potato is soft.
  6. Add peas, stir, cook for 2 minutes. Add coriander and spinach, stir until wilted.
  7. Season to taste until salt and pepper. Serve over basmati rice or plain white rice. Garnish with yoghurt and more coriander.

Notes

  • * These vegetables can be substituted with any vegetables or choice. Measure by cup volume rather than weight. It is 7 - 8 cups in total. Once cooked, it shrinks.
  • Curry powder - I use Clives of Indian Curry Powder (sold at Woolworths and Coles in Australia). Any curry powder will be suitable for this recipe. Mild or hot - up to you!
  • Spinach - I add this to cram even more veggies into this curry. It can be omitted or substituted with English spinach, finely sliced silverbeet, kale or even cabbage.
  •  Recipe is a low carb version of this Chickpea and Potato Curry (Chana Aloo Curry) I've also shared which is a reader favourite! It’s a Caribbean curry from Trinidad, but it tastes very similar to Indian curries. It is slightly modified from this Curry Channa and Aloo recipe from Immaculate Bites, a fantastic African/Caribbean food site.
  • Storage - Keeps for 5 days in the fridge, or freeze for months, freezes 100% perfectly! Thaw then reheat.
  • Nutrition is for around 1 1/2 cups of curry, assuming this serves 6. Excludes rice (I often serve this without rice).

Nutrition Information

Serving 499g Calories 259cal (13%) Carbohydrates 42g (14%) Protein 7.9g (16%) Fat 8.8g (14%) Saturated Fat 0.8g (4%) Polyunsaturated Fat 5.4g Monounsaturated Fat 1.8g Trans Fat 0.1g Sodium 844mg (35%) Potassium 1118mg (32%) Fiber 10g (40%) Sugar 17g (34%)

Nutrition Facts

Serving: 5Serving

Amount Per Serving

Calories 259

% Daily Value*

Serving 499g
Calories 259cal 13%
Carbohydrates 42g 14%
Protein 7.9g 16%
Fat 8.8g 14%
Saturated Fat 0.8g 4%
Polyunsaturated Fat 5.4g 32%
Monounsaturated Fat 1.8g 9%
Trans Fat 0.1g 5%
Sodium 844mg 35%
Potassium 1118mg 24%
Fiber 10g 40%
Sugar 17g 34%

* Percent Daily Values are based on a 2,000 calorie diet.