Light Thai green curry

This easy vegetarian version of your favorite Thai green curry is an incredible 5 of your 5 meals a day! Warming chili and creamy coconut-infused vegetables make for a satisfying dinner. Treat yourself to a fragrant blend of exotic Thai herbs and spices that will tantalize your taste buds. Bursting with flavor, this dish combines perfectly cooked vegetables with a subtly spiced green curry sauce, resulting in a nutritious and delicious meal. The aromatic coconut milk gives the dish a velvety texture, while the fresh chili adds just the right amount of heat. Prepare for a culinary trip to Thailand with this delicious and healthy curry!

Ingredients

  • 25g oat flakes soaked in 200ml cold water for 20 minutes
  • 1 ½ tbsp coconut flakes, grated
  • 1 teaspoon coconut oil or sunflower oil
  • 2 carrots, sliced
  • 1 parsnip, cut into small pieces
  • 1 small sweet potato, cut into small pieces
  • ¼ tsp Marmite
  • 2 kaffir lime leaves (dried or fresh)
  • 6 stalks purple sprouting broccoli, halved lengthwise
  • 50g frozen peas
  • 1 lime, cut into 6 wedges
  • 1 green pepper, chopped
  • ½ small pack of coriander
  • 1 garlic clove, peeled
  • 2cm piece of ginger, peeled
  • Zest and juice of 1 lime
  • 2 spring onions, coarsely chopped
  • 1 green chili
  • Brown rice
  • ½ small packet of coriander (optional)

Preparation steps

method

  1. Prepare the paste by placing all the ingredients in a small bowl of a food processor and chopping finely. Transfer to a small bowl and chill.
  2. In the same food processor, blend the oats and soaking water until smooth. Strain through a sieve to remove any remaining oats, then add the coconut cream and set aside.
  3. Place a large nonstick skillet or wok over high heat. Add the coconut oil and then the carrot, parsnip and sweet potato. Stir-fry for 2-3 minutes until the vegetables begin to color around the edges.
  4. Add the curry paste to the pan and cook until the curry is no longer watery.
  5. Pour in the oat milk and coconut mixture, Marmite, lime leaves and 300ml water. Bring to a boil, cover and cook for 15 minutes.
  6. Add the broccoli and 50ml water to the pan and cook for another 5 minutes until tender.
  7. Stir in the frozen peas and cook for 1 minute more or until heated through.
  8. Remove the pan from the heat and squeeze the juice of 2 lime wedges over the curry.
  9. Serve immediately with brown rice, the remaining lime wedges and, if desired, some coriander leaves.

Nutritional Information

Equipment and tools

To make this easy Thai green curry recipe, you will need the following equipment and tools:

  • Pot
  • Knife
  • cutting board
  • grater
  • frying pan
  • peeler
  • Garlic press or grater
  • tablespoon
  • teaspoon
  • Bowl
  • Juicer

Allergen information

This light Thai green curry recipe may contain the following allergens:

  • coconut

Storage and leftovers

Leftover light Thai green curry can be stored in an airtight container in the refrigerator for up to 3 days. When you’re ready to consume it, simply heat it in a pot until warmed through.

Health Benefits of Light Thai Green Curry

The following article highlights the health benefits of a delicious and nutritious dish called Light Thai Green Curry. Packed with a variety of ingredients, this curry not only tantalizes your taste buds but also offers numerous health benefits.

1. Oatmeal

The presence of oat flakes in the curry ensures a good amount of fiber. This helps promote healthy digestion, prevent constipation and maintain balanced cholesterol levels.

2. Coconut cream

Coconut cream contains healthy saturated fats and is a rich source of energy. In addition, it provides essential vitamins, minerals and antioxidants that strengthen the immune system and improve overall health.

3. Carrots, parsnips and sweet potatoes

This nutritious vegetable is packed with vitamins, minerals, and fiber that support healthy digestion, improve vision, and boost immune function. They are also low in calories and rich in antioxidants.

4. Marmite

Although it is an acquired taste, Marmite gives the curry a unique flavor. It is a concentrated yeast extract that is extremely rich in vitamin B12, which is essential for red blood cell production and neurological function.

5. Kaffir lime leaves

Kaffir lime leaves not only give the curry a distinctive citrus flavor, but also offer medicinal benefits. They contain compounds with antimicrobial properties and can help relieve digestive problems.

6. Purple sprouting broccoli and green peas

This green vegetable is rich in vitamins, minerals and antioxidants. They contribute to a healthy diet by supporting heart health, aiding digestion and promoting strong bones.

7. Lime and green pepper

The lime and green pepper in the curry add a refreshing spice to the taste. Lime is rich in vitamin C, which boosts the immune system and promotes healthy skin. Green pepper is a great source of vitamins K and E, supporting blood clotting and providing antioxidant protection.

8. Coriander, garlic and ginger

These aromatic ingredients not only enhance the flavor of the curry but also provide a number of health benefits. Coriander is rich in vitamins and minerals, garlic has antimicrobial properties, and ginger helps relieve inflammation and aids digestion.

9. Brown rice

By using brown rice in this curry, you are choosing a healthier alternative to white rice. Brown rice is rich in fiber, vitamins and minerals, provides sustained energy, helps with weight control and supports heart health.

With such a wide range of nutritious ingredients, Light Thai Green Curry is the perfect choice for anyone who wants to enjoy a tasty meal while providing their body with essential nutrients. Add this recipe to your diet and enjoy the incredible health benefits it offers.

References

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