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Vegetable Curry (Kenya)
This hearty Kenyan vegetable curry is packed with aromatic spices and a variety of fresh vegetables. Featuring potatoes, green beans, cauliflower, eggplant, and chickpeas, it's simmered in a rich tomato-based sauce until thick and flavorful. Serve this comforting dish over rice or with Indian bread for a complete meal.
Simple Tasty Recipes
Method
- Preheat oven to 350°F.
- In a large, heavy skillet or pot, brown onions in moderately hot oil along with the cumin seeds and mustard seeds.
- Add the potato pieces and stir to coat each piece with spices.
- Add remaining spices and continue to stir for several minutes.
- Thin the tomato paste with 2/3 cup of water and stir into the pot.
- Add vegetables, one at a time, cooking for a minute or so between each addition, adding chickpeas last.
- If your pot isn’t oven proof, transfer the mixture to one that is and cover with a lid or seal with foil.
- Bake for about 45 minutes, checking after the first 20 minutes.
- The consistency of this curry should be thick, rather than watery, but add more liquid if needed to prevent burning. Stir occasionally to keep ingredients from sticking to the bottom of the pot.
- Serve over rice or with Indian bread.
Notes:
The recipe suggests adding more liquid if needed to prevent burning and stirring occasionally to prevent sticking. The consistency should be thick, not watery. Serve over rice or with Indian bread.
Serving info: Total recipe: 4008g · Yields 10 portions · Portion size: 401g
| Nutrient | Per 100g (or 100ml) | Per Portion | % Daily Value |
|---|---|---|---|
| Energy (kcal) | 87 | 349 | 17 |
| Carbohydrates (g) | 15.9 | 63.7 | 23 |
| ↳ of which sugars (g) | 3.3 | 13.2 | 26 |
| Dietary fiber (g) | 3.8 | 15.2 | 54 |
| Protein (g) | 3.4 | 13.6 | 27 |
| Total fat (g) | 1.8 | 7.2 | 9 |
| ↳ Saturated fat (g) | 0.2 | 0.8 | 4 |
| ↳ Monounsaturated fat (g) | 0.4 | 1.6 | |
| ↳ Polyunsaturated fat (g) | 0.9 | 3.6 | |
| ↳ Trans fat (g) | 0.0 | 0.0 | |
| Sodium (mg) | 184 | 738 | 32 |
| Calcium (mg) | 54 | 217 | 17 |
| Iron (mg) | 1.9 | 7.6 | 42 |
| Potassium (mg) | 546 | 2190 | 47 |
| Vitamin C (mg) | 27.1 | 108.7 | 121 |
| Vitamin B12 (µg) | 0.0 | 0.0 | 0 |
Ingredient data sources
- Onions, raw — 400g — Onions, raw — USDA
- Vegetable oil (Canola oil) — 28g — Oil, canola — USDA
- Cumin seed, whole — 2g — Spices, cumin seed — USDA
- Mustard seeds, whole — 3g — Spices, mustard seed, yellow — USDA
- Potatoes, raw — 1600g — Potatoes, raw, skin not eaten — USDA
- Ginger, fresh, raw — 5g — Ginger root, raw — USDA
- Garlic, raw — 5g — Garlic, raw — USDA
- Cumin, ground — 7g — Spices, cumin, ground — USDA
- Coriander seed, whole — 5g — Spices, coriander seed — USDA
- Cayenne pepper, ground — 2g — Spices, pepper, red or cayenne — USDA
- Turmeric, ground — 1g — Spices, turmeric, ground — USDA
- Salt — 6g — Salt, table — USDA
- Cinnamon sticks — 4g — Spices, cinnamon, ground — USDA
- Cloves, whole — 1g — Spices, cloves, ground — USDA
- Tomato paste, canned — 113g — Tomato products, canned, paste, without salt added — USDA
- Green beans, raw — 227g — Beans, snap, green, raw — USDA
- Cauliflower, raw — 250g — Cauliflower, raw — USDA
- Eggplant, raw — 300g — Eggplant, raw — USDA
- Green peas, frozen — 227g — Peas, green, raw — USDA
- Spinach, raw (for leafy greens) — 227g — Spinach, raw — USDA
- Chickpeas, canned, drained — 240g — Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids — USDA
- Water — 158g — Water, tap, drinking — USDA
⚠️ = estimated or sourced outside the listed databases.
% Daily Value based on FDA 2020 Daily Values for adults (2,000 kcal diet).
Goes Great with
50 mins
