Vegan Recipe: Creamy Seasonal Vegetable Korma

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

October 16, 2012 • 8 comments

Recently I spent five days in Philadelphia for the Academy of Nutrition and Dietetics Food and Nutrition Conference and Expo, the largest food and nutrition conference in the world. This year, for me, it was mostly about networking, book signings, and tasting new products and recipes. I had the pleasure of catching up with my culinary nutritionist friend Jackie Newgent, RD, who has a new cookbook, 1,000 Low-Calorie Recipes, including one-bowl meals packed with vegetables. Yes, I almost fell off my chair when she explained how she developed and tested 1,000 recipes within 2 years. She pulled off this daunting task deliciously well, as evidenced by this velvety vegan stew to warm the soul during the cool-weather months. It’s a delicious turmeric recipe to try if you’re trying to eat more turmeric.

This dish celebrates broccoli and cauliflower while almond butter helps thicken the sauce, providing a complete protein meal when paired with steamed rice. Shiitaki mushroom caps contribute savory richness and umami (fifth sense of taste), along with a surprising boost of vitamin D. Mushrooms are also low in calories and shiitakes have a particularly meaty texture. I substituted a few ingredients based on what I already had in my pantry.

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Vegan Recipe: Creamy Seasonal Vegetable Korma

2 teaspoons (30 ml) unrefined peanut or coconut oil (I used expeller-pressed canola)

1 medium white or red onion, minced

2 teaspoons (10 ml) apple cider vinegar

1 teaspoon (6 g) sea salt, or to taste (I stirred in a total of only 1/4 tsp. at the end and sprinkled a bit more on top of my serving)

2 tablespoons (32 g) no-salt-added creamy almond, cashew, or pistachio butter (I used regular salted)

2 large (6 g) garlic cloves, minced

2 teaspoons (4 g) freshly grated gingerroot

1 (15-ounce, or 425 g) can no-salt-added tomato sauce

1 tablespoon (15 g) garam masala curry paste (I used 1 1/2 teaspoons dried garam masala)

2 teaspoons (4 g) ground coriander

1⁄2 teaspoon ground turmeric

3 cups (90 g) bite-size pieces fresh seasonal vegetables, such as cauliflower, broccoli, bell pepper, and/or stemmed fresh shiitake mushrooms (I used 1 cup each cauliflower and broccoli, and 1 1/2 cups shiitakes)

1 large Yukon Gold potato, unpeeled, scrubbed, and cut into 1⁄2-inch cubes

1⁄3 cup (50 g) black seedless raisins

2⁄3 cup (160 ml) unsweetened coconut milk beverage (I used 1/2 cup [120 ml] light coconut milk from the can, plus 3 tablespoons [45 ml] of broth)

1 teaspoon (5 ml) pure coconut extract, or to taste

2 tablespoons (2 g) chopped fresh cilantro

Heat the oil in a large, deep skillet over medium heat. Add the onion, vinegar, and 1⁄4 teaspoon of the salt and sauté until softened, about 8 minutes. Add the almond butter, garlic, and ginger and stir for 1 minute. Add the tomato sauce, curry paste, coriander, and turmeric and cook while stirring until the mixture begins to bubble, about 3 minutes.

Add the vegetables, potato, raisins, coconut milk beverage, coconut extract, and the remaining 3⁄4 teaspoon salt and bring to a boil over high heat. Reduce heat to medium-low, and simmer, covered, until the vegetables and potato are tender, stirring a few times during the simmering process, about 20 to 22 minutes. Adjust seasoning.

Ladle the korma into a large serving bowl, sprinkle with the cilantro, and serve.

Flexitarian option: Stir in cooked, sliced rotisserie chicken about 5 minutes before the end of the sim­mering process in step 2.

Prep time: 35 minutes

Cook time: 40 minutes

Makes 4 servings, 1 rounded cup each

Nutrition Facts (per serving): 270 calories, 9 g total fat (2 g saturated fat, 0 g trans fat), 0 mg cholesterol, 770 mg sodium, 45 g total carbohydrate (7 g dietary fiber, 18 g sugars), 8 g protein

Reprinted with permission from 1,000 Low-Calorie Recipes by Jackie Newgent, RD (Wiley, October 2012)

Disclosure: I also received a free review copy of 1,000 Low-Calorie Recipes—a standard practice. This post contains Amazon Affiliate links.

You might also enjoy:

Vegan Edamame Mushroom Stir-Fry with Roasted Sesame Seeds Recipe

Broiled Beef Patties with Cucumber -Mint Greek Yogurt Dip

Curried Cauliflower Soup Recipe

My Cookbook: Clean Eating for Busy Families

Creamy Seasonal Vegetable Korma

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: October 16, 2012

• Yield: 1 rounded cup (4 Servings)
• Prep: 35 mins
• Cook: 40 mins
• Ready In: 1 hr 15 mins

Jackie Newgent's warm and creamy seasonal vegetarian vegetable korma.

Ingredients

• 2 teaspoons (30 ml) unrefined peanut or coconut oil
• 1 medium white or red onion minced
• 2 teaspoons (10 ml) apple cider vinegar
• 1 teaspoon (6 g) sea salt or to taste
• 2 tablespoons (32 g) no-salt-added creamy almond, cashew, or pistachio butter
• 2 large (6 g) garlic cloves minced
• 2 teaspoons (4 g) gingerroot freshly grated
• 1 15-ounce can (425 g) no-salt-added tomato sauce
• 1 tablespoon (15 g) garam masala curry paste
• 2 teaspoons (4 g) ground coriander
• 1/2 teaspoon ground turmeric
• 3 cups (90 g) bite-size pieces fresh seasonal vegetables such as cauliflower, broccoli, bell pepper, and/or stemmed fresh shiitake mushrooms
• 1 large Yukon Gold potato unpeeled, scrubbed, and cut into 1⁄2-inch cubes
• 1/3 cup (50 g) black seedless raisins
• 2/3 cup (160 ml) unsweetened coconut milk beverage
• 1 teaspoon (5 ml) pure coconut extract or to taste
• 2 tablespoons (2 g) fresh cilantro chopped

Instructions

1. Heat the oil in a large, deep skillet over medium heat. Add the onion, vinegar, and 1⁄4 teaspoon of the salt and sauté until softened, about 8 minutes. Add the almond butter, garlic, and ginger and stir for 1 minute. Add the tomato sauce, curry paste, coriander, and turmeric and cook while stirring until the mixture begins to bubble, about 3 minutes.
   
2. Add the vegetables, potato, raisins, coconut milk beverage, coconut extract, and the remaining 3⁄4 teaspoon salt and bring to a boil over high heat. Reduce heat to medium-low, and simmer, covered, until the vegetables and potato are tender, stirring a few times during the simmering process, about 20 to 22 minutes. Adjust seasoning.
   
3. Ladle the korma into a large serving bowl, sprinkle with the cilantro, and serve.
   
4. Flexitarian option: Stir in cooked, sliced rotisserie chicken about 5 minutes before the end of the sim­mering process in step 2.
   

• Cuisine: Vegetarian
• Course: Entrée
• Skill Level: Easy