by Kate Harveston
Vegetarian and vegan eating has become all the rage for many reasons. Eating less meat protects the planet’s resources and decreases animal suffering while improving overall physical health.
Scores of people search the web daily for vegetable-based dishes that provide adequate protein and nutrition. Curries usually fit the bill, but some recipes contain unhealthy levels of fat from coconut milk and other sources. However, people don’t have to limit themselves to vegan curry without coconut milk. Here are 15 really easy healthy vegan curry recipes that will tantalise taste buds without busting any belts.
1. Easy Vegan Coconut Chickpea Curry
Not all coconut milk need to be shunned — light coconut milk offers tons of flavour for fewer calories than the full-fat version. Light coconut milk forms a feature of this easy vegan dish and many others.
The blend of turmeric, cumin and coriander with the light sweetness of coconut milk tantalises taste buds with exotic richness. The lingering spices complement mild kinds of rice such as Basmati. For a full recipe, visit this page on Nadia’s Healthy Kitchen.
2. Thai Sweet Potato Coconut Red Curry
Those who adore sweet-and-spicy blends will find this vegan Thai curry recipe to die for. This dish is flavorful, comforting, and filling and most importantly, it’s really easy to make! The sweet potatoes will just melt in your mouth, leaving you to want more.
To make the best vegan Thai curry make sure you don’t miss some very important steps such as adding lime juice and fresh basil or cilantro.
This curry is hearty enough without a lot of rice but you could skip the rice and replace it with quinoa, for an added protein boost.
For a full recipe, visit Salt & Lavender.
3. Easy Three-Bean Curry
Beans have long served as a protein staple for vegans, and this triple delight dish packs a powerful nutritional punch. This bodybuilding vegan dish requires garlic, ginger, chilli, cumin seeds and curry powder. Salt and pepper can be added to taste, though the spices already add a flavorful punch.
Once you have the base going, all that’s needed is the addition of a frozen three-bean blend to the mix, as well as chopped tomatoes and light coconut milk. Simmer the curry for several minutes and enjoy. Visit Hungry, Healthy, Happy for the full recipe.
4. Low-carb red Thai-style Curry
Crunchy vegetables such as peppers and carrots offer the body many important nutrients, and nuts provide an added benefit. Sauté green peppers, carrots and sweetcorn in olive oil until soft. Once softened, fold in tofu and cashews or almonds.
Garnish with a lime wedge and additional chilli peppers if desired. For a full recipe, visit this page on A Mummy Too.
5. Healthy Vegan Mushroom and Spinach Curry
Everyone who has ever watched a Popeye cartoon knows that spinach provides a ton of nutritional benefits. Spinach contains an array of vitamins and minerals and provides vegetable protein.
Healthy mushroom spinach curry from the Holy Cow! Vegan blog is very quick to make and it’s on the table in less than 15 minutes. This vegan curry is gluten-free, soy-free and nut-free. It only requires a minimum of ingredients so it’s great for those who like simplicity.
6. Easy Vegan Mushroom and Mustard Curry (no coconut milk)
Another twist on vegan mushroom curry involves adding mustard seeds for a tangy treat. Heat mustard seeds in rapeseed oil and then add the curry leaves, cumin powder, cardamom and cinnamon. Mustard seeds are rich in the nutrient selenium, which offer anti-inflammatory effects, among other benefits.
The recipe is really simple and healthy and does not require coconut milk. This mushroom curry is delicious served over rice, naans or chapattis
View the whole recipe at the Great Curry Recipes site.
7. Vegan Potato and Pea Curry with Yellow Split Peas
Potatoes add stick-to-the-ribs goodness to any dish, and peas add colour and flavour as well as several vital nutrients. Likewise, curry spices such as cumin, turmeric, ginger and garlic all provide natural antibiotic and anti-inflammatory properties. Those suffering head colds likewise enjoy the sinus-opening benefits of this easy dish!
For the full potato and pea curry recipe, visit The Flexitarian.
8. Vegan Cauliflower Curry
This quick and easy vegan cauliflower curry is gluten-free and made with simple ingredients. If you want, you can make it low-carb by skipping green peas. This is a perfect curry for busy people since it takes only 20 minutes to be ready. What’s more, you only need one pan for it so there won’t be much cleaning up afterwards!
You can make this curry extra healthy by adding additional garlic cloves to it which will make your immune system stronger and help to improve joint health.
For a full vegan cauliflower curry recipe, check out Primavera Kitchen.
9. Easy Vegan Chickpea, Lentil and Kale Curry
Kale has become a go-to staple among the nutritionally minded set for good reason — it offers a plethora of minerals and protein and even helps keep teeth strong. This sweet and slightly spicy healthy curry makes getting more leafy greens easy!
Turn this nutritious vegan dish into a workday lunch by portioning out individual servings in single-serve storage containers. Simply grab one container and two slices of naan bread on the way out the door, and be the envy of your salad-munching coworkers. To view the full recipe, visit Honest Mum.
10. Vegan Carrot Curry
This vibrant vegan curry brings a ray of sunshine to rainy, grey days. This dish contains mustard seeds, rapeseed oil, curry powder, red chilli and cumin powder. Carrots, ginger and coconut milk complete the lively colour-fest, add a unique flavour and offer many health benefits. Just remember to replace full-fat coconut milk with healthier light coconut milk to reduce the levels of saturated fat in this dish.
Chow down on this delectable dish on its own or pair with naan bread or a bowl of brown rice. Dig in while dreaming of lazy summer days. Navigate over to the My Sri Lankan Recipes blog for a full recipe!
11. Simple Vegan Potato Cauliflower Curry (without coconut milk)
Turn up the heat on traditionally bland cauliflower and potatoes with this easy mix. Just add ground coriander, cumin powder, red pepper flakes and turmeric. Ingredients like coriander make for great sources of fibre, iron and magnesium.
Add potatoes directly to the spicy blend or roast until potatoes turn slightly soft for those who prefer the mild side.
Cilantro gives even more flavour to this healthy vegan curry which doesn’t require coconut milk.
This mix freezes well and provides a perfect light lunch too. Food & Wine offers the whole delicious recipe!
12. Chickpea and Butternut Squash Curry
Make a vegan twist on this healthy curry which fits perfectly with dull autumn and winter days. A combination of chickpeas and butternut squash makes this curry filling but also really nutritious. Butternut squash is a good source of vitamin A, C and E while chickpeas are rich in iron, magnesium and manganese.
This curry also has an addition of green peas which further increases its nutritional value since green peas are high in many nutrients and antioxidants.
A full recipe is available at the Vikalinka blog.
13. Vegan Peanut Butter and Lentil Curry (no coconut milk)
This easy vegan curry does not contain coconut milk but it’s quite unusual as it contains peanut butter instead which makes it creamy and delicious. While peanut butter does contain a high number of calories, it also includes a ton of protein and magnesium necessary for healthy brain function.
Serve this delectable blend with plain white or brown rice for a complete meal.
Head over to One Ingredient Chef for the full rundown on this recipe.
14. Aubergine and Sweet Potato Thai Red Curry
This Thai red curry recipe by Becca is easy to follow and contains a perfect balance of sweet and spicy ingredients which makes it a really tasty curry. Just make sure you buy Thai red curry paste which is suitable for vegans or even better, make your own.
Chickpeas in this curry make it more filling and at the same time, they add additional protein and minerals.
The full recipe is available at Easy Cheesy Vegetarian.
15. Vegan Thai Coconut Vegetable Curry
It’s well known that consuming foods in a variety of colours provides a good nutritional balance and that’s why this Vegan Thai curry is so healthy. It’s totally loaded with vegetables, containing a variety of vitamins and minerals.
This vegan curry is flavourful, naturally gluten-free and totally delicious.
Serve it with brown rice or quinoa to make this meal extra healthy. Check out the full recipe at The Kitchen Girl.
Enjoy Flavorful, Healthy Vegan Curries
Curry, much like pizza, comes in a number of varieties to suit any palate. Additionally, curry dishes stand alone as flavorful, filling meals that require no meat — only vegan goodness. Why not enjoy a new vegan curry recipe today while saving animals and slashing that carbon footprint? Make sure you put one of these recipes on your meal plan and don’t forget to stock up on all the ingredients first. If you need some help planning your vegan meals check out this article.
Kate Harveston is a freelance writer from Pennsylvania. She has written for a variety of sites on nutrition, fitness, and self-care. If you enjoy her work, you can visit her at her personal blog, So Well, So Woman, or follow her on Twitter @KateHarveston.