5-a-Day Vegetable Curry Recipe

I feel like curries are one of those dishes that you automatically gravitate to when you first start eating a vegan diet. It takes one pan, you can throw whatever you want in there to bulk it up, and play around with the spices a bit and you have a totally different dish. A vegetable curry recipe is a pretty much perfect dish for those who aren’t the most confident in the kitchen but want to be able to throw together an easy, healthy meal. And this 5 a day curry recipe is the ultimate ‘clear your fridge’ option, providing you with your full government recommended quota of fruit and vegetables a day in just one meal.  

Nutritional Information   

5 a day?  

I know this varies from country to country, so here’s a brief overview. 5 servings of fruit and/ or vegetables a day is the recommended minimum in the UK, for anyone unclear about where that phrase comes from. Yes, my UK friends, the 5-a-day refers to a minimum, not the optimum amount. I know a lot of people aren’t aware of that technicality.

And this dish can provide you with all 5 of them. Unfortunately, the potato doesn’t count as one of your 5. I think that’s an unreasonable classification considering they’re full of minerals, but I guess that’s so you don’t try to count chips as a health food. However, the sweet potato does contribute to your 5-a-day. I prefer the regular potato in my curries, but you could swap it for sweet potato if you’d like an additional contribution. 

The five things that do count towards your 5 a day are the onions, peppers, chopped tomatoes, chickpeas, green beans and spinach. Chickpeas and chopped tomatoes are each a serving in their own right, the remaining 3 are made up of the smaller servings of each of the other things. For reference, unless you’re talking about something you eat whole, like an apple or banana, a serving is approximately 80g of something like spinach or green beans.  

Vitamins & Minerals  

Each serving of this recipe contains 17.5g of protein and a huge 21.7g of fibre (86% RDA).  

As this recipe has a range of vegetables, the vitamin profile is very high. Each serving provides the full recommended daily amount of vitamin C, vitamin K, vitamin A and B1. It also provides between 30-40% of the RDA of B2, B3 and B5, as well as 95% of the RDA of B6, two thirds of your daily folate and just over half of the recommended amount of vitamin E.  

The mineral profile doesn’t disappoint either. You’ll get three quarters of the RDA of potassium per serving, as well as 7.4mg of iron (click for more about iron requirements) and roughly half of the RDA of magnesium and phosphorus.  

465kcal  

5 a day Vegetable Curry Recipe 

An easy, healthy vegan vegetable curry recipe that’s perfect for getting in your daily vitamins, easy to adapt and great for using any leftover veg. 

When I made this, I used my previously gifted Goan spice mix from Spice Pots, but I’ve left the ingredients as a generic ‘curry powder’ in order for you to adapt it to your own spice preferences.  

Suggested Post: Spice Pots Vegan Curry Kit

This recipe is gluten free, dairy free, soy free, nut free and vegan. Please check your brand of vegan cream to confirm allergens.  

Print

5 a day Curry Recipe

This recipe is gluten free, dairy free, soy free, nut free and vegan. Please check your brand of vegan cream to confirm allergens.

Course Main Course

Cuisine Indian

Keyword Vegetable Curry Recipe

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 2

Calories 465 kcal

Ingredients

• 1 large baking potato cubed
• 1 tbsp sunflower oil
• 1 small red onion diced
• 3 cloves garlic minced
• 2 tbsp curry powder
• 2 tbsp vegan cream
• 1 red pepper chopped into large chunks
• 1 can chopped tomatoes
• ½ cup vegetable stock
• 100 g green beans roughly chopped
• 1 can chickpeas drained and rinsed
• 100 g spinach

Instructions

1. Place a medium saucepan on low to medium heat, add the oil and
2. Add your potatoes to a saucepan, cover with water. Bring to the boil, add a pinch of salt, then reduce the heat and leave on a rolling boil for 25 minutes, or until the potatoes are fully cooked.
3. Heat the oil in a large saucepan and sauté the onion over a low heat until softened. Stir in the garlic, and cook for a further 5 mins until the onions are golden and the garlic slightly toasted.
4. Add the curry powder and vegan cream, stirring over a low heat for a few secs. Add the chopped pepper and green beans, stir to combine then cook for 2-3 minutes. Tip in the chopped tomatoes and then simmer for 5 mins.
5. Add the chickpeas to the pan with the vegetable stock, or the same amount of water. Simmer for 10 mins before stirring in the spinach to wilt. Add your boiled tomatoes, stir to thoroughly combine then leave on a low heat for 3-5 minutes before serving.

Serve and enjoy!

Do you like dishes like this as a way to help you use up leftover vegetables?  

Until tomorrow, 

Sophie 

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