Although it feels like summer has been here for a while in Ontario, it only took one chilly and rainy weekend to bring back warming comfort foods in my life.
When it comes to a vegan, veggie-loaded curry, there are too many nutrients and therapeutic properties to focus on just one! The fragrant spices in yellow curry powder are noteworthy on their own. Common to most blends are turmeric (the yellow spice), coriander, cumin, fenugreek, ginger and chilli peppers. This combination with added fresh ginger and garlic create a wonderful anti-inflammatory blend, not to mention a ton of flavour!
This curry also contains the heartiness of coconut milk (an excellent source of the healthy fat – medium chain triglycerides) and nutrient-dense mung beans making it very satiating and satisfying for even heavy meat-eaters (like my hubby!).
I will make a particular note on green mung beans because they are often overlooked and to much surprise, they are a powerful functional food. A bean that should be thought of more often not only because they have high fibre (with less gas!), low glycemic index and high protein but because of the plethora of vitamins and minerals. Green mung beans contain vitamins A, a full range of B’s, E, D, C and K. They also contain the minerals calcium, iron, potassium, phosphorus, zinc, copper, and manganese1. The best part about adding them to a curry is that cooking them with curry spice brings out many of these nutritional benefits.
Clinical studies have highlighted its role as an antioxidant and detoxifying agent and therapeutic role in such conditions as diabetes, heart disease, anemia, osteoporosis, digestive issues and inflammatory issues1-2.
And now on to the recipe…
Creamy Vegan Curry
Ingredients: (for 6-8)
- 2 cans coconut milk (ensure ingredients are only coconut milk and water)
- 1 can chickpeas
- 1 cup mung beans
- 2 cups water
- 1 onion
- 4 cloves garlic
- 2 inches (1 inch thick) of peeled ginger
- 2 tbsp yellow curry spice
- 2 tsp garam masala
- 2 tsp cumin seeds
- ½ tsp cayenne pepper (optional)
- 2 tsp salt
- 5 cups sliced button mushrooms (approx. 8-10 mushrooms)
- 3 cups chopped green kale
- 2 cups chopped cauliflower
Directions:
- Add water, one can of coconut milk and mung beans to a large pot. Bring to a boil and simmer for 15 minutes. Add more water if needed.
- In a high-powered blender add the onion, garlic, ginger, salt and spices and second can of coconut milk. Blend on high for 30 seconds or until even consistency. Add to pot with mung beans.
- Add mushrooms, cauliflower and chickpeas and cook for 10 minutes.
- Add kale and continue cooking until all veggies are soft.
- Taste flavour and add salt and pepper as needed.
- Serve over brown rice or eat on it’s own. Enjoy!
Dr. Michelle Cali is a licensed and registered Naturopathic Doctor and graduate of the Canadian College of Naturopathic Medicine. In addition, she holds an Honours Bachelor of Science degree from the University of Waterloo.
Dr. Cali maintains a private practice in Guelph, Ontario. She is truly passionate about helping her patients develop and achieve their health goals. She implements patient-centred care utilizing a variety of treatment modalities including: clinical nutrition and diet counseling; acupuncture and Traditional Chinese medicine; herbal medicine; homeopathy; and lifestyle counseling. She has also received additional training in Facial Rejuvenation Acupuncture, Natural Fertility and Applied Kinesiology. Her practice includes particular focus on women’s health, pediatrics and digestive health.
Her mission to inspire and reinvent wellbeing was reinforced by her trip to Kenya and the naturopathic work she completed with the organization, Foundation for Integrative Medicine in Africa (FIMAfrica).
Dr. Cali also enjoys engaging her local community through specialized talks and outreach. In addition, also maintains the role as National Scientific Advisor for the professional nutraceutical company, Cyto-Matrix.
She has a personal interest in plant-based foods and continually expands her vegan culinary skills in her kitchen. She frequently shares her cooking journeys with her patients to show them accessible ways to prepare hearty, healthy and delicious whole food dishes. She encourages clean eating while maintaining the importance of passionate eating.
Michelle is registered with the Board of Directors of Drugless Therapy – Naturopathy (BDDT-N) and is an active member of the Canadian Association of Naturopathic Doctors (CAND), Ontario Association of Naturopathic Doctors (OAND) and Association of Perinatal Naturopathic Doctors (APND).
References:
- Health benefits of green mung beans (2015, June 28). Retrieved from https://www.greenmungbeans.com/health-benefits/
- Madar, Z., & Stark, A. H. (2002). New legume sources as therapeutic agents. British Journal of Nutrition, 88(S3), 287-292.