8 Healthy Vegan Curry Recipes For Your Kids
8 Healthy Vegan Curry Recipes For Your Kids
A fantastic veggie-packed, healthy curry is the perfect weeknight meal, whether you're vegan or not. These family-friendly curry dishes will encourage kids to try new flavours. Choose from creamy, mild sauces or go for something a little spicier.
Vegan curries are aromatic, seductive, and occasionally hot. They may feature plant-based favourites like tofu or tempeh or highlight fresh, flavorful veggies. Is it, however, healthy to eat these dishes?
Is Curry A Good Source Of Vitamins And Minerals?
Simply said, curries can be beneficial to one's health.
Depending on the recipe, chef, family, or origin of the curry in question, it may contain a carefully selected blend of spices and ingredients, many of which have significant health advantages on their own. Ginger, turmeric, coriander, cumin, curry leaves, chilli peppers, and mustard seeds are some of the most commonly used spices.
Benefits Of Curry Powder
Curry powder is a spice blend with bright golden colours and rich flavours.
It's commonly made with turmeric, coriander, cumin, fenugreek, and chilli pepper, among other spices. Ginger, black pepper, mustard seeds, curry leaves, and fennel seeds are all frequent ingredients.
Due to the numerous nutritious spices, it includes.
Curry powder has a slew of health advantages. Here are nine of them.
Potent Anti-Inflammatory Properties
Turmeric, coriander, and chilli powder are all anti-inflammatory spices found in curry powder.
Properties That Are Antifungal And Antibacterial
Curry powder contains coriander and cumin, two spices with antifungal and antibacterial properties, according to test-tube studies.
Potential To Promote Brain Health
Curcumin, the major ingredient in turmeric, has been shown in human and animal studies to enhance signs of mental decline and lessen the risk of acquiring Alzheimer's disease.
High In Antioxidants
According to some research, curry powder use can help reduce oxidative stress, lowering illness risk.
Improve Heart Health
Curry powder use may improve heart health by lowering risk factors for heart disease, such as high cholesterol and triglyceride levels, and boosting blood flow.
Reduction Of Blood Sugar Levels
A study of over 100,000 people found that those who ate curry regularly had much lower blood sugar levels than those who ate curry only once a month.
According To Some Research, Anticancer Effects
Curry powder may have potent anticancer qualities, but additional research is needed.
Improve Intestinal Health
Curcumin may help your digestive system function properly and ease symptoms of digestive illnesses, according to animal studies, though the additional human study is needed.
Enhance Feelings Of Satiation
Men who ate meals with 6 or 12 grams of curry powder reported much less hunger and desire to eat than men who ate a control meal in one research.
8 Healthy Vegan Curry Recipes For Your Kids
1. Mushroom & Potato Curry
In less than half an hour, you can make an excellent vegetarian dinner with mushrooms and curry for your kids.
Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4
Ingredients
- Oil: 1 tablespoon
- Chopped Onion: 1
- Large potato, chopped into small chunks: 1
- Aubergine, trimmed and chopped into chunks: 1
- Button mushrooms: 250g
- Curry paste: 2-4 tablespoons
- Vegetable stock: 150ml
- Can reduced-fat coconut milk: 400ml
- Chopped coriander to serve
Method
- In a large saucepan, heat the oil and add the onion and potato. Cover and cook for 5 minutes over low heat or until the potatoes soften. Cook for a few more minutes after adding the aubergine and mushrooms.
- Pour in the stock and coconut milk after stirring in the curry paste. Bring to a boil, then reduce to low heat and cook for 10 minutes, or until the potato is cooked. Serve with rice or naan bread after stirring in the coriander.
2. Pumpkin Curry With Chickpeas
A vegetarian dinner party dish that may be served as a main course or as a complicated side dish to seasoned roast meat or fish.
Prep Time: 15 minutes | Cook Time: 15 minutes | Servings: 6
Ingredients
- Sunflower oil: 1 tablespoon
- Thai yellow curry paste: 3 tablespoons
- Onions, finely chopped: 2
- Stalks lemongrass: 3
- Cardamom pods: 6
- Mustard seed: 1 tablespoon
- Pumpkin or a small squash: 1 piece (about 1kg)
- Vegetable stock: 250ml
- Can reduced-fat coconut milk: 400ml
- Can chickpea, drained and rinsed: 400g
- Limes: 2
- Large handful of mint leaves
- Naan bread, to serve
Method
- In a sauté pan, heat the oil and gently cook the curry paste with the onions, lemongrass, cardamom, and mustard seed until aromatic, about 2-3 minutes.
- Pour in the stock and coconut milk after stirring in the pumpkin or squash and coating it in the prepared paste. Bring to a simmer, then add the chickpeas and cook for about 10 minutes, or until the pumpkin is soft. The curry can now cool before being frozen for up to one month.
- One lime should be squeezed into the curry, and the other should be sliced into wedges to serve alongside. Tear over the mint leaves just before serving, then serve with the lime wedges and warm naan flatbread.
3. Squash & Cabbage Sabzi
At an Indian feast, serve this vegetarian Indian dish. It's made with pumpkin, cabbage, and spices and goes well with dhal and rice, or as a main meal with roti.
Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 6
Ingredients
- Sunflower oil: 2 tablespoons
- Nigella seeds: 1 teaspoon
- Thumb-sized piece ginger, grated
- Garlic cloves, grated: 2
- Pumpkin or butternut squash: 200g
- Cabbage, chopped: 200g
- Turmeric: 1 teaspoon
- Ground coriander: 1 teaspoon
- Ground cumin: 1 teaspoon
- Chilli flakes: 1 teaspoon
- Lime juice: 2 teaspoons
- Dhal, chutney and rice or roti to serve (optional)
Method
- In a frying pan, heat the oil and add the nigella seeds. Add the ginger and garlic when they begin to pop and simmer for 1 minute. Combine the squash, cabbage, spices, and 1 teaspoon salt in a large mixing bowl with a splash of water, then cover the pan with a lid. Allow to steam for 7-8 minutes on a low heat setting.
- Lift the cover after this time to see if the squash is done. If not, rapidly replace the lid and simmer for a few minutes longer. Season with salt and pepper before serving with dhal, chutney, and rice or roti, if desired.
4. Kidney Bean Curry
When you don't have anything in the fridge and want something quick, tasty, and filling, this is the recipe to make.
Prep Time: 10 minutes | Cook Time: 30 minutes | Servings: 2
Ingredients
- Vegetable oil: 1 tablespoon
- Onion, finely chopped: 1
- Garlic cloves, finely chopped: 2
- Small pack coriander: 1
- Ground cumin: 1 teaspoon
- Ground paprika: 1 teaspoon
- Garam masala: 2 teaspoons
- Can chopped tomatoes: 400g
- Can kidney beans, in water: 400g
- Cooked basmati rice, to serve
- Thumb-sized piece of ginger, peeled and finely chopped
Method
- In a large frying pan, heat the oil over low-medium heat. Cook, stirring periodically until the onion has softened and begun to colour. Cook for another 2 minutes, or until the garlic, ginger, and coriander stalks are aromatic.
- Add the spices to the pan and simmer for another minute, or until everything smells fragrant. Bring the chopped tomatoes and kidney beans, together with their water, to a boil.
- Reduce the heat to low and cook for 15 minutes, or until the curry has thickened. Season with salt and pepper to taste, then serve with basmati rice and coriander leaves.
5. Chard, Sweet Potato & Peanut Stew
For this nutty, sweet stew, use any greens you have on hand. Serve alone or with rice in bowls.
Prep Time: 15 minutes | Cook Time: 45 minutes | Servings: 4
Ingredients
- ● Sunflower oil: 2 tablespoon
- ● Large onion, chopped: 1
- ● Cumin seeds: 1 teaspoon
- ● Sweet potatoes, cut into medium chunks: 400g
- ● Crushed chilli flakes: ½ teaspoon
- ● Can chopped tomato: 400g
- ● Salted, roasted peanuts: 140g
- ● Chop Chard leaves and stems: 250g
Method
- Add the oil to a large pot with a cover and heat over medium heat. Fry the onion until it is light yellow. 1 minute after adding the cumin seeds, stir in the sweet potato, chilli flakes, tomatoes, and 750ml water until fragrant. Stir, cover, and bring to a boil, then reduce to low heat and cook for 15 minutes. Meanwhile, pulse the peanuts in a food processor until they're finely crushed, but don't overdo it and make peanut butter.
- Add them to the stew, stir, and season to taste with a touch of salt if necessary. Continue to cook for another 15 minutes, stirring frequently.
- Stir in the chard last. Return to a boil, then reduce to low heat and cook, covered, for 8-10 minutes, or until the chard is tender. Serve immediately with a generous amount of freshly ground black pepper.
6. Tofu Katsu Curry
Crispy sesame-panko-crusted tofu, delicate vegetables, and a thick and flavorful curry sauce round off this hearty Japanese supper. Substitute cold shredded green cabbage for the curry, along with some katsu sauce for dipping, for a faster variation.
Prep Time: 20 minutes | Cook Time: 1 hour | Servings: 3
Ingredients For Curry Roux
- Extra-virgin olive oil: 2 tablespoons
- Plain flour: 2 tablespoons
- Curry powder: 2 tablespoons
- Garam masala: 1 teaspoon
- Coriander powder: 1 teaspoon
- Cayenne (optional): ¼ teaspoon
Ingredients For The Curry
- Extra-virgin olive oil, divided: 2 tablespoons
- Baby Bella mushrooms, halved: 225 g
- Salt to taste
- Small yellow onion: 1 small
- Fresh ginger, peeled and thinly sliced: 1 inch
- Low-sodium vegetable stock or water
- Russet potato, peeled and cut into sixths: 1
- Large carrot, cut into irregular chunks: 1 large
- Fuji apple, peeled and grated: 1 medium
- Roma tomatoes, chopped into large pieces: 2 small
- Soy sauce, as needed
Ingredients For The Tofu Katsu
- Block firm tofu, frozen in the package for 24 hours and defrosted: 395 g
- Salt as needed
- Plain flour: 85g
- Non-dairy milk: 180 ml
- Panko bread crumbs: 90g
- Dijon mustard: 1 teaspoon
- Sesame seeds: 3 teaspoon
- Vegetable oil for frying
- Cooked rice for serving
Method To Make The Curry Roux
- Two tablespoons of olive oil, heated in a small saucepan over medium heat. Gradually add the flour, whisking to incorporate. Cook, whisking continually, for 1 to 2 minutes, or until golden and aromatic. Stir in the spices and cook, constantly stirring, for 30 seconds to 1 minute, or until highly aromatic. (The texture of the mixture should be like wet sand.) While you prepare the vegetables, carefully transfer them to a small bowl.
- One tablespoon olive oil, heated over medium heat in a large skillet, sauté mushrooms. Place the mushrooms cut side down in a single layer. Cook, occasionally stirring, until the cut sides are golden brown, about 4 minutes. Cook for another 3 to 4 minutes, stirring occasionally and seasoning with salt. Remove the pan from the heat.
- Cut the onion in half from root to tip, then slice each half into four thick slices, discarding the root and tip. Heat the remaining tablespoon of olive oil in a large pot over medium heat. Season with salt and cook, stirring periodically, for 4 minutes, or until onions have softened slightly and turned golden around the edges. Cook for another minute or until the ginger is aromatic.
- Add stock and a large pinch of salt to the onions. Bring to a boil, scraping the bottom of the pan with a wooden spoon to remove any brown bits. Reduce the heat to a low level and keep it there. In a small bowl, pour around 120ml of the cooking liquid and mix in roughly a fourth of the curry roux.
- Return the ingredients to the pot and whisk everything together. Rep 3 times more till the roux is completely dissolved in the pot. Add the potato and cook for 5 minutes, partially covered.
- Add the carrots and half of the grated apple to the pot. (Add extra water if required; the vegetables should just be covered with liquid.) Return to low heat and cook, slightly covered, for 8 to 10 minutes, or until carrots and potatoes are just soft.
- Add the cooked mushrooms, tomatoes, and the leftover apple, and season with soy sauce to taste.
Method To Make The Tofu Katsu
- To remove moisture without splitting the block, sandwich tofu between two layers of paper towels on a cutting board and push down carefully with a flat-bottomed pan or second cutting board.
- Remove the paper towel and place the tofu on its short, tiny side. Tofu should be cut into thirds, resulting in three narrower rectangles. Season each slice with salt on all sides.
Method To Make Breading Station
- Fill one shallow bowl with flour, another with non-dairy milk, and a third with panko. Combine mustard, milk, and sesame seeds in a mixing dish with panko. Using paper towels, line a baking tray and insert a rack.
- Working with a single piece of tofu at a time, dredge the tofu in flour and shake off the excess. Return the tofu to the flour after adding it to the milk mixture. Dip in the milk again, then into the panko mixture, pressing crumbs in with your fingers to help them stick. Place the breaded tofu on the rack that has been prepared.
- In a big pan, heat about 2cm vegetable oil over medium-high heat. When a piece of panko is dropped into the oil, it quickly bubbles. Cook the tofu in the heated oil until brown on the underside, about 4 to 6 minutes. Cook for another 4 to 6 minutes on the other side until golden. Season with salt and place on a cooling rack.
- Serve sliced tofu with rice and curry.
7. Spicy Potato Curry
This one-pot spicy potato curry is quick and easy to prepare, taking less than 30 minutes using only pantry ingredients. For a quick and delicious meal, serve it with khichdi, pulao, or flatbreads like roti or naan. Vegan, gluten-free, soy-free, and nut-free options are available.
Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 6
Ingredients
- Medium potatoes: 5
- Medium onion (finely diced): 1
- Piece ginger: ½ inch
- Cloves garlic: 3
- Cumin seeds: 1 teaspoon
- Vegetable oil: 1 teaspoon
- Mustard seeds: 1 teaspoon
- Curry leaves: 1 sprig
- Turmeric: ½ teaspoon
- Garam masala: 1 teaspoon
- Cayenne: ½ to 1 teaspoon
- Cilantro (chopped, for garnish. Optional): 2 tablespoons
- Salt to taste
Method
- Using a mortar and pestle or a food processor, grind a 12-inch piece of ginger, 3 garlic cloves, and 1 teaspoon cumin into a coarse paste.
- In a saucepan, heat the oil. Add the mustard seeds and the onions when they begin to splutter. Cook until the onion is transparent, about 5 minutes.
- Combine the curry leaves, crushed cumin, ginger, and garlic in a bowl. Saute for a couple of minutes.
- Combine the potatoes, turmeric, garam masala, and cayenne pepper in a mixing bowl. Stir everything up well, then add two cups of water and bring the curry to a boil.
- Allow the curry to cook for 10-15 minutes, or until the potatoes are cooked, covered with a lid. You can use a ladle to crush some of the potatoes if you want your curry to thicken a little more.
- Season with salt and cilantro, if desired. Serve immediately.
8. Coconut Curry
This quick and easy Coconut Curry takes just over 20 minutes to prepare, and you can customize it to your liking with any vegetables you have on hand (though this version with onions, potatoes, and tomatoes is hard to beat). This recipe is vegan, soy-free, gluten-free, and nut-free.
Prep Time: 10 minutes | Cook Time: 10 minutes | Servings: 8
Ingredients
- Vegetable oil: 1 teaspoon
- Cumin seeds: 1 teaspoon
- Sliced Onion: 1 medium
- Chopped Tomatoes: 3 medium
- Cayenne: ½ to 1 teaspoon
- Turmeric: ½ teaspoon
- Potatoes (boiled and diced): 2 medium
- Coconut milk: 14 oz
- Cilantro (or scallions, for garnish): 2 tablespoons
- Salt to taste
Method
- The oil should be hot. Add the cumin seeds and onions, along with a bit of salt, when they begin to color. Cook for a few minutes or until the onions begin to soften.
- Continue to fry for a few minutes longer until the onions are mushy and pulpy, adding the tomatoes, cayenne, and turmeric.
- Bring the potatoes, as well as half of the coconut milk, to a boil. Allow the flavours to mingle for another minute, then reduce the heat to low and add the remaining coconut milk. Make a salt check.
- If the curry is too thick for your taste, dilute it with extra water or vegetable stock. As soon as the curry has finished cooking, remove it from the fire.
Conclusion
These Vegan curry recipes can be great for Your Kids and all your family members. Don’t miss to try. And let us know in the comment box which one your kids liked most.
I trust you enjoyed this article about the 8 Healthy Vegan Curry Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
JeannetteZ
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