Curried Zucchini Recipe is a simple dish primarily made of zucchini and spices. It is typically served as an accompaniment to rice.
The vegetables are sautéed in oil before adding spices and cooking for one to two more minutes. For variation, add meats like chicken or beef and serve over rice.
The curried Zucchini Recipe can be made with various types of mushrooms instead of zucchini, including shiitake, cremini, or button mushrooms.
How to make Curried Zucchini Recipe
Ingredients:
- 2 tablespoons of olive oil
- 1 medium onion, finely diced
- 1/2 teaspoon of salt
- 1 teaspoon of ground cumin
- 3 medium fresh tomatoes, deseeded and finely chopped
- Freshly chopped coriander (cilantro) to garnish
Method:
Step 1: Heat half the oil in a wok or frying pan. Add the onions and salt and cook undisturbed over low heat until soft and translucent. Stir occasionally to prevent sticking or burning.
Step 2: Add the cumin, stir and cook for 1 minute more. Add the tomatoes and stir. Cook uncovered until the tomatoes have turned mushy. Season heavily with salt and chill.
Step 3: Heat the remaining oil in a pan over medium heat. Saute the mushrooms until crisp and golden, occasionally turning to care for uneven cooking. Season with salt.
Step 4: Mix the cooled tomatoes with the mushrooms and add the curry powder and salt to taste. Serve hot, garnished with coriander leaves.
Step 5: Serves 4-5.
Nutrition facts of Curried Zucchini Recipe
| Nutrition | Amount |
|---|---|
| Calories | 135 |
| Protein | 3.5 gm |
| Carbohydrates | 23 gm |
| Fat | 2 gm |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
Health Benefits of Curried Zucchini Recipe
Curried Zucchini Recipe is a good source of vitamins A, B, and C, potassium, and manganese. The minerals present in this vegetable are calcium, iron, and magnesium.
Zucchinis contain traces of protein, the building block of muscle tissue. Cumin seeds are a rich source of iron, so they help relieve anemia symptoms.
They also help reduce inflammation and aids in reducing stomach upset connected with diarrhea. In addition to these benefits, cumin seeds also contain antioxidants that enhance the immune system.
Can I Freeze It?
Yes, you can. But it is best to freeze the soup in small portions. If you have much zucchini and don’t have space to freeze them, prepare uncooked soup batches.
Freeze them in plastic containers, pop them into sealed plastic bags and keep them in the freezer. This way, you can cook them just before serving.
This recipe will work on a stovetop or in a slow cooker and takes around 15 minutes to make. Serve with your choice of curry-flavored rice or naan bread.
Is It Healthy?
Curried Zucchini Recipe is a healthy recipe that is high in protein and fiber. It has low calories and sodium. This recipe is a good source of nutrients, including iron, potassium, vitamin C, and protein.
Can I Add Lentils to it?
Yes, you can. If you wish to add lentils, make the soup with about 3/4 cups of uncooked lentils and add water to the soup pan ratio (2 cups rice or other grain + 2 cups water).
Is It Gluten-Free?
Yes, Curried Zucchini Recipeis gluten-free. Most curries are gluten-free and easily made in a slow cooker. However, you can make this dish in your own electric pressure cooker (you may need to add an extra tablespoon or two of oil depending on how much space you have).
Will I Need to Add Salt?
Onions take away the taste of salt from food, so you may not need to add spices like salt and pepper. However, adding your salt is a good option.
Can I Substitute Vegetables for Zucchini?
Yes, substitute vegetables like butternut squash or pumpkin for zucchini. You may use any vegetables unless otherwise noted in the recipe. Garlic and ginger are commonly added to make curries more flavorful.
Is This Spicy?
This dish is moderately spicy as it uses cumin seeds rather than black pepper. Cooking with cumin seeds is common in curries around the world.
The dish can be made milder by using less cumin powder or omitting it completely. A half teaspoon of black pepper powder will go a long way in bringing out the dish’s taste.
Conclusion
Curried Zucchini Recipe is one of the most popular curries in India, and it has an authentic taste. It’s great for those looking for a healthy dish that is low in calories and great for boosting your nutritional intake. Enjoy this recipe!