Recipe Highlights
This wonderful dish is prepared from fresh fruit and healthy chopped veggies. Heap it on a bed of hot rice, then play a few Bob Marley tunes to really soak up the Caribbean experience. One of the best things about this main meal recipe is the aromas that will fill your kitchen before you ever sit down to eat! If you have some extra people on hand, bring them into the kitchen to help you prepare the veggies. Not only will this ramp up the fun factor, it will also speed up your dinner prep. Highly versatile, this quick dish can handle whatever substitutions you’d like to make. For example, you can turn it into a carnivore’s delight by adding that leftover cooked chicken or shrimp from your refrigerator!
Ingredients & Notes
Please check the recipe card at the bottom of this post for exact quantities and detailed instructions (scroll down).
Spices. For this recipe, you’ll need curry powder, turmeric, black pepper, ground coriander, fenugreek seeds, cloves, cinnamon, cayenne pepper, mustard seeds (yellow, black, or both), and cumin seeds. Fruits and Veggies. Stop by the produce department to pick up a ripe mango along with plenty of healthy veggies like carrots, celery, onions, and green onions. Don’t forget flavor-makers like a small piece of ginger root, a jalapeno pepper, and garlic! A can of chickpeas will add a welcome protein. Coconut Oil. This solid white oil is highly aromatic and a North American favorite. Look for a small container since you won’t need much. Coconut Milk. Just be sure it’s canned coconut milk, not coconut cream, since coconut cream will be too heavy for this dish. Give the can a good shake before opening it to help the solids mix with the liquid. Pineapple Chunks. We used canned pineapple chunks that have been well-drained, but you can try your hand with a fresh pineapple if you prefer. Basmati Rice. Rice is a staple in India, and basmati is a favorite because of its long, slender grains that cook up fluffy and aromatic.
Step By Step Recipe Photo Tutorial
Leave your vegetables unpeeled if you wish to save time, maximize nutrients, and minimize wastage. Just be sure to give them a good scrub before you chop them. Roasting and seasoning the vegetables before cooking is a great way to add more flavor to your curry. If you do this, reduce the simmering and steeping times. Curry powder, cayenne pepper, and jalapeno peppers can all be adjusted up or down to meet your threshold for spicy food. Feel free to get creative and substitute the spices and veggies that you have on hand for our recommendations.
Protein. For example, change up the recipe for a meat eater by adding cooked shrimp, fish, chicken, or pork. Vegetarian. Add tofu to keep it vegetarian but to increase the protein. Spicyness. Adjust the spiciness of this dish by switching out some spices or increasing or decreasing the quantities used.
Experiment as much as you want to create your own signature dish that friends and family will love.
Storing and Freezing Instructions
This recipe yields about three healthy servings. If you double or triple it, you can have curry on hand for lunches or dinners all week! If you do that, we suggest storing the rice in one airtight container and the curry mixture in a different one. You may store this Vegetable Curry in your refrigerator for 5-7 days, or freeze it for at least a month. If you portion it out before freezing, you’ll have some quick meals within easy reach.
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Recipe Card 📖
