Coconut Curry Vegetables with Cauliflower “Rice”
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
Comfort-type foods are typically loaded with heavy, rich ingredients or excess carbs. But they don’t have to be! Create a 100% vegetable meal that meets the criteria for the transition into your juice-only Reboot or as a meal during your juice + food Reboot. This flavorful meal is also delicious for your transition out of your Reboot where you can add-in whole grains and lean, clean proteins. You can easily freeze leftovers to enjoy after your juicing ends.
Eat the rainbow with this dish! Rich in fiber and antioxidant-based phytonutrients like carotenoids, this meal can also help support a healthy immune and digestive system. Cooked cruciferous vegetables are a great way to enjoy this important family of veggies, known for their phytonutrients that assist in natural detoxification processes in the body. Because they’re cooked, anyone with an underactive thyroid can also enjoy them.
If you’re also cooking for the family, add a protein to this dish to make a complete meal. Here’s a quick guide: per person, add either ½ cup chickpeas, 3 oz chicken, or 2 eggs for protein and ½ cup cooked quinoa or brown rice for starch. Poultry and eggs preferably as local, organic and/or pasture-raised when possible.
Ingredients
- 1 head of cauliflower
- 1 small eggplant
- 1 cup frozen, green peas
- 1 onion
- 3 garlic cloves
- 1 red chili or other hot pepper
- 2 small or 1 medium sweet potatoes
- 1 zucchini
- 2 cups spinach, kale, collards, chard, cabbage leaves (mix and match)
- 12 oz vegetable broth
- 14 oz light coconut milk, unsweetened
- 1 lemon, juice only
- 1 tsp dried turmeric or about 1 oz fresh root
- ½ tbsp dried or 2 tbsp fresh ginger
- ½ tbsp cumin
- 1/2 tsp coriander
- ¼ tsp cinnamon
- ¼ cup chopped scallions or chives for garnish
- sea salt and pepper, to taste
- 2 tbsp coconut oil
- ¼ cup cashews (optional)
Directions
- Wash cauliflower, cut away stem, then cut half of the head into rough pieces, and cut remaining half into smaller, chopped pieces.
- Wash and chop eggplant and zucchini, removing and discarding stem.
- Peel and chop onion and garlic. Let garlic sit on cutting board letting the oxygen exposure potentiate some of the phytonutrients.
- Wash and chop the chili pepper. Remove seeds to make mild or leave in for a spicy, hot flavor.
- Wash sweet potatoes, peel and dice.
- Wash greens and let dry, setting aside.
- Heat coconut oil over medium heat in a pot or Dutch oven.
- Add onions and pinch of salt, let cook until soft about 6-8 minutes, stirring occasionally.
- Add cauliflower, eggplant, chili pepper, garlic, zucchini and potatoes.
- Add turmeric, cumin, ginger, coriander, cinnamon, pepper and salt.
- Let simmer for about 10-12 minutes, stirring occasionally and adding broth and coconut milk slowly.
- Reduce heat to low-medium and let simmer for 10 minutes.
- Chop greens and add to pot along with peas, letting cook for about 5 minutes.
- Add additional spices and seasoning to taste. Squeeze in lemon juice.
- Chop cashews and set aside for garnish.
- While dish is cooking, make cauliflower rice. Steam the other half of the cauliflower head for about 6-8 minutes until just softened.
- Drain water and add to food processor or blender.
- Pulse briefly so it resembles the shape of rice, adding pinch of salt.
- To serve, add a spoonful of Cauliflower “rice” to bottom of deep bowl. Ladle cauliflower stew on top. Garnish with scallions and cashews. Enjoy!
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 6 - 8
Substitutions
- Eggplant: broccoli
- Sweet potatoes: butternut squash, pumpkin
- Coconut milk: more broth
- Broth: more coconut milk
- Scallions/chives: cilantro, parsley
- Chili pepper: cayenne pepper (dried or fresh), jalapeno, serrano or other hot pepper.
- Cashews: macadamia, almonds or other nuts