Healthy Vegan Curry Recipes For Your Kids

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, flavourful veggies. However, is it 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 curry's recipe, chef, family, or origin, it may contain a carefully selected blend of spices and ingredients, many of which have significant health advantages.

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.

1. Potent Anti-Inflammatory Properties

Turmeric, coriander, and chilli powder are all anti-inflammatory spices in curry powder.

2. Properties That Are Antifungal And Antibacterial

According to test-tube studies, the curry powder contains coriander and cumin, two spices with antifungal and antibacterial properties.

3. 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.

4. High In Antioxidants

According to some research, curry powder use can help reduce oxidative stress and lower illness risk.

5. 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.

6. 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 only once a month.

7. According To Some Research, Anticancer Effects

Curry powder may have potent anticancer qualities, but additional research is needed.

8. Improve Intestinal Health

According to animal studies, Curcumin may help your digestive system function properly and ease symptoms of digestive illnesses, though additional human study is needed.

9. Enhance Feelings Of Satiation

In one research, 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.

Healthy Vegan Curry Recipes For Your Kids

1. Mushroom & Potato Curry

In less than half an hour, you can make an excellent vegetarian dinner for your kids with mushrooms and curry.

Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 4

Ingredients

• Oil: 1 tablespoon
• Onion: 1, chopped
• Large potato: 1, chopped into small chunks
• Aubergines: 1, trimmed and chopped into chunks
• Button mushrooms: 250g
• Curry paste: 2-4 tablespoons
• Vegetable stock: 150ml
• Reduced-fat coconut milk: 400ml
• Chopped coriander to serve

Method

1. 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. Add the aubergine and mushrooms and cook for a few more minutes.
2. 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 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 | Total time: 30 minutes | Servings: 6

Ingredients

• Sunflower oil: 1 tablespoon
• Thai yellow curry paste: 3 tablespoons
• Onions: 2, finely chopped
• Lemongrass: 3 stalks
• Cardamom: 6 pods
• Mustard seeds: 1 tablespoon
• Pumpkin or a small squash: 1 piece (about 1kg)
• Vegetable stock: 250ml
• Reduced-fat coconut milk: 400ml
• Chickpea: 400g, drained and rinsed
• Limes: 2
• Large handful of mint leaves
• Naan bread to serve

Method

1. 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.
2. Pour the stock and coconut milk after stirring in the pumpkin or squash and coating it in the prepared paste.
3. 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.
4. 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

Serve this vegetarian Indian dish at an Indian feast. 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 | Total time: 30 minutes | Servings: 6

Ingredients

• Sunflower oil: 2 tablespoons
• Nigella seeds: 1 teaspoon
• Ginger: 1 thumb-sized piece, grated
• Garlic: 2 cloves, grated
• Pumpkin or butternut squash: 200g
• Cabbage: 200g, chopped
• 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

1. In a frying pan, heat the oil and add the nigella seeds. When they begin to pop, add the ginger and garlic and simmer for 1 minute.
2. 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.
3. 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

This is the recipe when you have nothing in the fridge and want something quick, tasty, and filling.

Prep time: 10 minutes | Cook time: 30 minutes | Total time: 40 minutes | Servings: 2

Ingredients

• Vegetable oil: 1 tablespoon
• Onion: 1, finely chopped
• Garlic: 2 cloves, finely chopped
• Small pack coriander: 1
• Ground cumin: 1 teaspoon
• Ground paprika: 1 teaspoon
• Garam masala: 2 teaspoons
• Diced tomatoes: 1- 400g can
• Kidney beans in water: 1- 400g can
• Cooked basmati rice to serve
• Ginger: 1 thumb-sized piece, peeled and finely chopped

Method

1. 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 2 minutes or until the garlic, ginger, and coriander stalks are aromatic.
2. Add the spices to the pan and simmer for another minute or until everything smells fragrant. Bring the diced tomatoes, kidney beans, and water to a boil.
3. 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

Use any greens you have on hand for this nutty, sweet stew. Serve alone or with rice in bowls.

Prep time: 15 minutes | Cook time: 45 minutes | Total time: 1 hour | Servings: 4

Ingredients

• Sunflower oil: 2 tablespoon
• Onion: 1 large, chopped
• Cumin seeds: 1 teaspoon
• Sweet potatoes: 400g, cut into medium chunks
• Crushed chilli flakes: ½ teaspoon
• Diced tomatoes: 1- 400g can
• Peanuts: 140g, salted and roasted
• Chard: 250g, leaves and stems, chopped

Method

1. Add the oil to a large pot with a cover and heat over medium heat. Fry the onion until it is light yellow. One minute after adding the cumin seeds, stir in the sweet potato, chilli flakes, tomatoes, and 750ml water until fragrant.
2. Stir, cover, and 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.
3. Add them to the stew, stir, and season to taste with salt if necessary. Continue to cook for another 15 minutes, stirring frequently.
4. 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 and some katsu sauce for dipping for a faster variation.

Prep time: 20 minutes | Cook time: 1 hour | Total time: 1 hour 20 minutes | 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

1. Two tablespoons of olive oil, heated in a small saucepan over medium heat. Gradually add the flour and 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Add the carrots and half of the grated apple to the pot. (Add extra water if required; the vegetables should be covered with liquid.) Return to low heat and cook, slightly covered, for 8 to 10 minutes or until carrots and potatoes are soft.
7. Add the cooked mushrooms, tomatoes, and the leftover apple, and season with soy sauce to taste.

Method To Make The Tofu Katsu

1. 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.
2. 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

1. 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.
2. Working with a 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.
3. Heat about 2cm of vegetable oil in a big pan over medium-high heat. When a piece of panko is dropped into the oil, it 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.
4. 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 | Total time: 30 minutes | Servings: 6

Ingredients

• Potatoes: 5 medium
• Onion: 1 medium, finely diced
• Ginger: ½ inch piece
• Garlic: 3 cloves
• 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

1. 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.
2. 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.
3. Combine the curry leaves, crushed cumin, ginger, and garlic in a bowl. Saute for a couple of minutes.
4. Combine the potatoes, turmeric, garam masala, and cayenne pepper in a mixing bowl. Stir everything up well, add two cups of water, and boil the curry.
5. Allow the curry to cook for 10-15 minutes, or until the potatoes are cooked, covered with a lid. You can use a spoon to crush some of the potatoes if your curry thickens a little more.
6. 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 | Total time: 20 minutes | Servings: 8

Ingredients

• Vegetable oil: 1 teaspoon
• Cumin seeds: 1 teaspoon
• Onion: 1 medium, sliced
• Tomatoes: 3 medium, diced
• Cayenne: ½ to 1 teaspoon
• Turmeric: ½ teaspoon
• Potatoes: 2 medium, boiled and diced
• Coconut milk: 14 oz
• Cilantro (or scallions, for garnish): 2 tablespoons
• Salt to taste

Method

1. The oil should be hot. When the cumin seeds and onions begin to colour, add a bit of salt. Cook for a few minutes or until the onions begin to soften.
2. Continue to fry for a few minutes until the onions are mushy and pulpy, adding the tomatoes, cayenne, and turmeric.
3. 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.
4. 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 Healthy Vegan Curry Recipes For Your Kids article. Please stay tuned for more blog posts soon. Take care!

JeannetteZ

 

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