Coconut Curry with Vegetables

This is a favorite dish that my family loves.  Enjoy!

THE TWIST

Brown rice is the best rice to eat. It is rich in essential nutrients, fatty acids and fiber. The fiber content in brown rice is valuable as it helps regulate blood sugar levels, aids elimination, helps maintain a healthy weight, helps to keep blood pressure in check and cholesterol levels down. With its insoluble fiber it also can help prevent the development of gallstones and protect against cardiovascular disease. Brown rice contains high levels of manganese which supports a healthy nervous system and protects the body from destructive free radicals.

The vegetables in this dish contain powerful antioxidants which contribute to healthy eyes and calcium which contributes to healthy bones. They contain high levels of vitamin K which help the bones retain calcium. Collectively they improve the immune system with their high levels of vitamin C, beta-carotene, zinc and selenium, which are trace minerals that act as cofactors in immune defensive actions.  They supply significant amounts of folate which is essential for pregnant women. Without folate, the unborn child’s nervous system cells do not divide properly and is linked to several birth defects, especially spina bifida. Despite folate’s wide occurence in green and leafy vegetables, it’s the most common vitamin deficiency in the world.

http://www.worldofdiets.com/brown-rice-nutrition-and-benefits/
http://nutritiondata.self.com/
http://organicjar.com/2009/2001/
http://www.livestrong.com/article/112589-benefits-sugar-snap-peas
http://www.ionehealth.com/nutrition-health/bell-peppers-health-benefits.htm

COCONUT CURRY WITH VEGETABLES

2 lbs. extra-firm tofu (drained & pressed) cut into ¾ inch cubes
Coconut oil* for stir-frying
6 cups broccoli
2 cups thinly sliced carrots
2 cups sugar snap peas
1 T coconut oil*
1 large onion, cut into ¾ inch cubes
2 red bell peppers, cubed
1 yellow bell pepper, cubed
16 oz. mushrooms, halved
1/2 cup chopped cashews
Sesame oil (for garnish)
5 cups cooked brown rice

Coconut Curry Sauce:
3 cups canned coconut milk (about 1 ½ cans)
3 T muscavado sugar
1 1/2 T reduced sodium tamari, or soy sauce
1 1/2 T rice vinegar
1 1/2 t curry powder
1 t Himalayan sea salt*
3 T organic cornstarch
2 T water

Prepare tofu by frying cubes in about 1/2 inch of coconut oil in a hot skillet. Drain on paper towels, set aside. Steam broccoli and carrots until bright and crisp-tender, plunge in an ice-water bath, drain and set aside. Prepare coconut curry sauce by combining the first 6 of the sauce ingredients, taste and adjust flavors. Combine the cornstarch with the water, set aside.

Heat oil in a very large wok (may need to stir-fry in batches). Add the onions and bell peppers, stir-fry 3 to 4 minutes until crisp-tender. Remove to a large dish. Add the mushrooms and sugar snap peas to the wok, stir until heated through and the color is bright, then add the blanched vegetables and the onion mixture. Add the tofu, toss all together. Pour in the sauce, add the cornstarch mixture and stir to combine while it heats and thickens, about 2 minutes. Sprinkle with the cashews. Just before serving drizzle a little sesame oil on top and fold through to add a subtle layer of flavor to the coconut curry.  Taste to adjust seasonings. Serve over cooked brown rice. Makes 8 servings. ©Janice Moreland http://thekitchentwist.com

See Sources*

Printer Friendly Version