Recipe: Lighter Thai Vegetable Massaman Curry

This savory vegetarian dish gives variety to your dinner routine while providing vitamin K and vitamin C. Skip the meat and switch to low-fat coconut milk to help keep saturated fat down without sacrificing satiety. Remember to serve over a whole grain, such as brown rice or couscous, for extra fiber and vitamins.

Ingredients

• 1 can chickpeas, drained and rinsed
• 2 medium sweet potatoes, cut into 1- to 2-inch cubes
• 2 large carrots, sliced
• 1 bell pepper, cut into 1- to 2-inch cubes
• 1 onion, sliced
• 1/2 can of light coconut milk (about 7 ounces)
• 1 cup unsalted vegetable broth
• 1 teaspoon olive oil
• 1/4 teaspoon salt
• 1 teaspoon Chinese 5-spice powder
• 1 teaspoon cumin
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon turmeric
• 2 teaspoons freshly minced ginger root
• 1/2 cup unsalted peanuts
• 1 cup brown rice

Directions

1. Cook rice according to directions.
2. Steam sweet potatoes and carrots until fork tender. Set aside.
3. Heat oil over medium heat. Add onions and sauté for 3 minutes, then add bell peppers and sauté for another 3 minutes. Add coconut milk and vegetable broth, as well as all spices, including minced ginger root.
4. Add chickpeas, sweet potatoes and carrots. Stir gently to combine, then reduce heat to low-medium. Let simmer uncovered for 10 minutes, then reduce heat to low.
5. Once sauce thickens (about 5 minutes), add peanuts.
6. Serve over brown rice.

Ingredient health benefits

• Chickpeas: Each little legume is bursting with benefits! Chickpeas, or garbanzo beans, are a vegan-friendly complete protein, so they have all the amino acids your body needs to stay healthy and can’t make by itself. There are also important minerals for your bones, blood cells and blood pressure — like calcium, iron, magnesium and potassium. And farther on down, the high-fiber content of chickpeas will keep your gut happy and your digestion on track.
• Carrots: They’re not just for the bunnies. Carrots are loaded with carotenoids like beta-carotene (which your body turns into vitamin A to help support your vision). These natural plant compounds fight inflammation and may help lower your risk of cancer and heart disease. And when it comes to root veggies, there’s no better time to taste the rainbow. This is because carrots of different colors have slightly different properties. For example, red and purple carrots have more anthocyanins, anti-inflammatory pigments that promote brain and heart health, while yellow carrots have another vision-promoting carotenoid called lutein.
• Red bell peppers: Your taste buds aren’t the only organs that’ll benefit here! Red bell peppers are a good source of vitamin C, vitamin E, vitamin B9 (folate) and vitamin A, which promote immunity, strengthen your skin and help preserve your vision. Your heart, brain and gut will appreciate the vitamin B6, potassium and fiber. And a carotenoid called beta-cryptoxanthin may help reduce your risk of certain kinds of cancer.
• Onions: These alliums aren’t the most visually appealing, but don’t let that fool you! Onions are full of fiber and prebiotics for optimum digestion. Vitamin C and flavonoids work together to boost your immunity and lower inflammation. And a particular flavonoid called quercetin may have heart-helpful properties and fight against bacteria that can make you sick, like E. coli.
• Olive oil: Ever heard the phrase, “Old is gold”? Olive oil is one of those timeless ingredients that continues to provide delectable nutrition for recipes around the world. Full of unsaturated fats, olive oil can help raise your “good” (HDL) cholesterol and lower your “bad” (LDL) cholesterol as a regular feature of your meal plans. There are also fat-soluble vitamins like vitamin E and vitamin K, which keep your skin soft and your bones hard. Extra virgin olive oil (EVOO) has the highest concentration of these vital nutrients, so consider looking for the label the next time you’re in your local grocery store!
• Ginger: Like olive oil, ginger is no spring chicken. Its distinctive flavor has graced our tastebuds for thousands of years, along with some other notable properties. Ginger is loaded with antioxidant compounds that fight inflammation and free radicals. And if you’re experiencing nausea, eating a slice of fresh ginger (if you can stomach its powerful taste) may placate your upset stomach.
• Peanuts: Another rich, vegan source of plant-based protein, peanuts are a wonderful addition to this tasty recipe. They have vitamin B3 (niacin) for smoother skin with less inflammation, while magnesium, an essential mineral, supports strong bones. Peanuts, like many other ingredients in this curry, also have fiber for the smoothest of moves.
• Brown rice: Nutritious. Delicious. The secret? The shell! Unlike its white counterpart, brown rice gets its color and perks from the protective coating on the outside of each rice grain. It’s packed with minerals like manganese and magnesium. There are also B vitamins such as vitamin B1, vitamin B3 and vitamin B6. This vital group of vitamins helps keep you healthy in a handful of ways, from repairing damaged DNA to breaking down your food and converting it into energy.

Nutrition information (per serving)

Servings = 6

Calories: 360
Total fat: 11 g
Saturated fat: 2.5 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 280 mg
Total carbohydrate: 57 g
Fiber: 5 g
Sugars: 8 g
Protein: 11 g

— Recipe provided by Digestive Disease Health Team Dietitians.