summer vegetable coconut curry

Posted by on Jul 22, 2015 in tasteovers by jackie | 13 comments

summer vegetable coconut curr

July is one of the happiest months when it comes to the plentiful array of produce available. So this seasonally-inspired recipe takes advantage of what you’ll typically find at the farmers’ market right now, including zucchini, organic corn-on-the-cob, grape tomatoes, shallots, and baby spinach. If you like, make swaps for what’s “hyperlocal” in your area, such as heirloom cherry tomatoes, purple scallions, or dark leafy greens grown at a nearby farm (or your own backyard garden!) rather than grape tomatoes, shallots, or baby spinach, respectively.

Ladle the saucy vegetable-centric curry over steamed whole grains of choice, like brown rice or quinoa or a blend, to round out the meal. Serve it as a vegan dinner that’ll please everyone–on Meatless Monday or any day. Simply grab a fork, chopsticks, or spork and slowly savor every flavorful, fragrant bite of comforting summertime goodness in a bowl. And if you need someone to help you finish the curry, invite me, pretty please!

Calories saved: 700

Why it’s better for you? Overflowing with seasonal produce and way, way less saturated fat

summer vegetable coconut curry

Yield: 4 servings

Serving Size: 2 cups

summer vegetable coconut curry

Ingredients

  • 2 tablespoons grapeseed oil, divided
  • 14 ounces extra-firm tofu, squeezed dry and cubed
  • 1/3 cup unsweetened green tea
  • 3 medium zucchini, sliced into 1/3-inch-thick coins
  • 1 cup fresh organic yellow corn kernels (from 2 medium ears)
  • 1 pint grape or cherry tomatoes
  • 2 large shallots, thinly sliced
  • 4 cups packed fresh baby spinach
  • 1 recipe Coconut Curry Sauce (see below)
  • 1/4 cup toasted coconut chips or roasted peanuts
  • 1/4 cup fresh cilantro leaves

Instructions

  1. Heat 1 tablespoon of the oil in a well-seasoned wok or extra-large, deep, (PFOA-free) nonstick skillet over medium-high heat. Sauté the tofu until golden brown on all sides, about 8 minutes. Transfer to a plate and set aside.
  2. Heat the tea and the remaining 1 tablespoon oil in the wok or skillet over medium-high heat. Add the zucchini and corn and cook while stirring for 3 minutes. Add the tomato and shallots and cook while stirring until all vegetables are cooked through and begin to caramelize, about 7 more minutes.
  3. Add the spinach and tofu and stir to evenly combine, about 1 minute. Add the curry-coconut sauce and stir until sauce slightly thickens, about 1 minute.
  4. Sprinkle with the coconut chips and cilantro.

Notes

Per serving: 350 calories, 18g total fat, 6g saturated fat, 0g trans fat, 0mg cholesterol, 820mg sodium, 37g total carbohydrate, 7g dietary fiber, 18g sugars, 16g protein

COCONUT CURRY SAUCE: Whisk together 3/4 cup light organic coconut milk ~ 3 tablespoons naturally brewed tamari soy sauce ~ 2 tablespoons coconut nectar (or honey) ~ 1 tablespoon rice vinegar ~ 2 teaspoons organic cornstarch ~ 1 1/2 teaspoons grated fresh gingerroot ~ 1 teaspoon hot Madras curry powder. This sauce can be made in advance and chilled. Bring to room temperature and whisk before use.

http://jackienewgent.com/2015/07/curry/

 

The “Before” Version

coconut curry vegetables (entrée) @ PF Changs

Stir-fried vegetables, crispy silken tofu and peanuts in a mild curry powder and coconut milk sauce. Recipe not available.

Per serving: 1050 calories, 77g total fat, 24g saturated fat, 1220mg sodium, 47g total carbohydrate, 11g dietary fiber, 43g protein

 

Tasteover Tips

  1. For the best flavors and colors, use produce that’s fully-ripened in peak season when possible
  2. Focus on balancing taste, such as using both sweet (i.e. coconut nectar) and salty (i.e. tamari)
  3. Finish with a pop of crunch to contrast creaminess, such as coconut chips or peanuts

summer vegetable coconut curry

The Recipe ReDux theme this month is “Fresh from the Garden”—so this seasonal dish is a natural fit.


 

13 Comments

  1. i love the flexibility of this curry, yumm

    • Thanks, Dixya! Hope you get to enjoy its flexibility soon! (Your blog is great, by the way!)

  2. Coconut curry has easily become one of my new favorite comfort foods. Love how light and fresh this one is! I could definitely eat this regularly :)

    • Hi Alanna: Ditto! I could definitely eat this regularly, too! :)

  3. Love making curry at home and saving so many calories!! This one looks so fresh and delicious!

    • Hi Jessica! I’m with ya! I just love summer veggies. It’s the first time I ever put corn in a curry! :)

  4. Never heard that term hyperlocal. So fun!
    Love the recipe…I adore curry but never made a coconut one with coconut shreds on top. Great idea. Happy Summer!

    • I wish I was the one that coined the term, hyperlocal. Yep, fun word. Thanks for appreciating the recipe. And happy summer to you too, Serena!

  5. Wow this looks so fresh and delicious! And I love coconut, so I will definitely have to get this summer dish on the table asap!

    • Thanks, Meg! Hope this finds its way to your table, too! (I’ll definitely need to try a recipe from your blog, too. So many intriguing options!)

  6. I love curries and this sounds fantastic – still really tasty without the meat and a great way of using seasonal vegetables.

    • I’m so glad you think so, Corina! Enjoy! :)

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