Ghanaian Vegetable Curry

Ghanaian Vegetable Curry Recipe - Vegan & Vegetarian Delight

Region / culture: Africa, Ghana | Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 4 |

Vegan diet

Introduction

Ghanaian Vegetable Curry is a flavorful and nutritious dish that combines a variety of vegetables with aromatic spices to create a delicious and satisfying meal. This recipe is perfect for vegetarians and vegans, as it is packed with plant-based protein and fiber.

History

Vegetable curries are a popular dish in Ghanaian cuisine, where they are often made with a combination of local and imported ingredients. This particular recipe combines traditional Ghanaian flavors with influences from Indian cuisine, resulting in a unique and delicious dish that is sure to please your taste buds.

Ingredients

1 sweet potato, peeled and cubed
1 medium eggplant, cubed
1 green bell pepper, chopped
1 red bell pepper, chopped
2 carrots, chopped
1 onion, chopped (red, white, or yellow only)
6 tbsp olive oil
1 tsp ground turmeric
1 tbsp curry powder
1 tsp ground cinnamon
0.75 tbsp sea salt
0.75 tsp cayenne pepper
1 (15 oz (425 g)) can garbanzo beans, drained
0.25 cup blanched almonds
1 zucchini, sliced
2 tbsp raisins
1 cup orange juice
10 oz (283 g) spinach

How to prepare

In a large Dutch oven, place sweet potato, eggplant, peppers, carrots, onion, and three tablespoons of oil. Sauté over medium heat for 5 minutes.
In a medium saucepan, place 3 tbsp of olive oil, garlic, turmeric, curry powder, cinnamon, salt, and pepper. Sauté over medium heat for 3 minutes.
Pour the garlic and spice mixture into the Dutch oven with the vegetables.
Add the garbanzo beans, almonds, zucchini, raisins, and orange juice. Simmer covered for 20 minutes.
Add spinach to the pot and cook for an additional 5 minutes. Serve hot and plain over rice.

Variations

Add diced tomatoes or coconut milk for a creamier curry.
Swap out the vegetables for your favorites, such as cauliflower, broccoli, or green beans.
Use different spices, such as cumin, coriander, or paprika, to change up the flavor profile.

Cooking Tips & Tricks

Be sure to chop your vegetables into uniform pieces to ensure even cooking.

- Toasting the spices before adding them to the dish will help to enhance their flavors.

- Feel free to adjust the amount of cayenne pepper to suit your taste preferences.

- Serve the curry over rice or with a side of naan bread for a complete meal.

Serving Suggestions

Serve Ghanaian Vegetable Curry over rice or with a side of naan bread for a complete meal. Garnish with fresh cilantro or a dollop of yogurt for added flavor.

Cooking Techniques

Sauté the vegetables before adding the spices to enhance their flavors.

- Simmer the curry covered to allow the flavors to meld together.

- Add the spinach at the end of cooking to prevent it from becoming overcooked.

Ingredient Substitutions

Use chickpeas instead of garbanzo beans.

- Swap out the almonds for cashews or peanuts.

- Substitute vegetable broth for the orange juice if desired.

Make Ahead Tips

Ghanaian Vegetable Curry can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave before serving.

Presentation Ideas

Serve Ghanaian Vegetable Curry in a large serving bowl with a sprinkle of fresh herbs on top. Garnish with a drizzle of coconut milk or a squeeze of lime juice for added flavor.

Pairing Recommendations

Pair Ghanaian Vegetable Curry with a side of basmati rice or quinoa for a complete meal. Serve with a side of cucumber raita or mango chutney for added flavor.

Storage and Reheating Instructions

Store any leftovers of Ghanaian Vegetable Curry in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of Ghanaian Vegetable Curry contains approximately 350 calories, making it a satisfying and filling meal option. Be sure to adjust portion sizes based on your individual calorie needs.

Carbohydrates

This recipe is rich in carbohydrates, thanks to the sweet potato, garbanzo beans, and vegetables. Carbohydrates are an important source of energy for the body, making this dish a great option for a filling and satisfying meal.

Fats

The olive oil in this recipe provides healthy fats that are essential for overall health. Fats help to absorb vitamins and minerals, support brain function, and provide long-lasting energy.

Proteins

Garbanzo beans are a great source of plant-based protein, making this dish a nutritious option for vegetarians and vegans. Protein is essential for building and repairing tissues in the body, making it an important part of a balanced diet.

Vitamins and minerals

This recipe is packed with vitamins and minerals from the variety of vegetables used. Sweet potatoes are rich in vitamin A, while bell peppers are a great source of vitamin C. Spinach provides iron and calcium, making this dish a nutrient-dense option for a healthy meal.

Alergens

This recipe contains nuts (almonds) and may not be suitable for those with nut allergies. Be sure to check for any other potential allergens in the ingredients used.

Summary

Overall, Ghanaian Vegetable Curry is a nutritious and delicious dish that is rich in carbohydrates, healthy fats, protein, vitamins, and minerals. It is a great option for vegetarians and vegans looking for a flavorful and satisfying meal.

Summary

Ghanaian Vegetable Curry is a delicious and nutritious dish that is perfect for vegetarians and vegans. Packed with a variety of vegetables, aromatic spices, and plant-based protein, this curry is sure to become a new favorite in your recipe rotation. Enjoy this flavorful and satisfying meal for a taste of Ghanaian cuisine at home.

How did I get this recipe?

The first time I saw this recipe, I was captivated by its simplicity. It was a warm summer day, and I was visiting a friend who had recently returned from a trip to Ghana. She had brought back a cookbook filled with traditional Ghanaian recipes, and as we flipped through the pages, one in particular caught my eye - Ghanaian Vegetable Curry.

I had always been a lover of all things curry, so I was excited to learn a new recipe to add to my collection. My friend explained that this curry was a staple in Ghanaian households, made with a blend of fresh vegetables and aromatic spices. I couldn't wait to try it for myself.

As soon as I returned home, I set to work gathering the ingredients for the Ghanaian Vegetable Curry. I chopped up onions, bell peppers, carrots, and potatoes, savoring the vibrant colors and fragrant scents as I worked. I toasted cumin seeds, coriander, and turmeric in a hot pan, releasing their earthy aromas into the air.

I added the vegetables to the pan, along with some diced tomatoes and coconut milk, allowing them to simmer and meld together into a deliciously fragrant stew. As I stirred the pot, I could already tell that this curry was going to be something special.

After letting the curry simmer for a while, I scooped some onto a plate and took my first bite. The flavors exploded in my mouth - spicy, tangy, and savory all at once. The warmth of the spices lingered on my tongue, leaving me craving more.

I couldn't believe how simple it was to make such a delicious and satisfying dish. I knew right away that this recipe would become a regular in my cooking repertoire.

Over the years, I have made Ghanaian Vegetable Curry countless times, each time tweaking the recipe to suit my own tastes. Sometimes I add extra chili peppers for a bit of heat, or swap out the potatoes for sweet potatoes for a different texture. No matter how I make it, though, the curry always turns out delicious.

As I make the curry now, I think back to that first time I saw the recipe and how it sparked my love for Ghanaian cuisine. I am grateful for the diverse range of recipes I have collected over the years, each one telling a different story and allowing me to experience a new culture through food.

I am always on the lookout for new recipes to try, eager to expand my culinary horizons and learn about different flavors and techniques. Cooking has been a source of joy and creativity for me, allowing me to express myself and share my love of food with others.

As I sit down to enjoy a bowl of Ghanaian Vegetable Curry, I am reminded of the power of food to bring people together and bridge cultural divides. This simple dish has connected me to a faraway land and its people, teaching me about their traditions and heritage through the language of food.

I am grateful for the opportunity to learn and grow through cooking, and I look forward to discovering more delicious recipes from around the world. The kitchen is my sanctuary, a place where I can express my creativity and share my love of food with those I hold dear. Cooking is not just a task for me, but a passion and a way of life. And for that, I am truly grateful.