Ultimate Vegan Massaman Curry Recipe

Introduction

Welcome to our ultimate guide for preparing a Vegan Massaman Curry—an exquisite and flavorful dish that combines rich, aromatic spices with tender vegetables and plant-based protein. This recipe has been thoughtfully designed to cater to those following a vegan lifestyle while also keeping health-conscious individuals in mind. Massaman Curry, with its roots in Thai cuisine, offers a unique blend of sweet, spicy, and savory flavors. By using wholesome ingredients and ensuring a well-balanced profile, this recipe provides a nutritious and delicious meal that aligns with Weight Watchers (WW) guidelines for a healthier lifestyle.

Ingredients

For the Curry Paste:

  • Coriander Seeds: 1 tablespoon (6 grams)
  • Cumin Seeds: 1 tablespoon (6 grams)
  • Cinnamon Stick: 1 (2-inch piece)
  • Cardamom Pods: 5 (green), crushed
  • Cloves: 4
  • Dried Red Chili Peppers: 5, seeds removed and soaked in warm water
  • Fresh Ginger: 2 tablespoons (15 grams), peeled and chopped
  • Garlic: 4 cloves, peeled
  • Lemongrass Stalk: 1, chopped
  • Shallots: 2 medium, peeled and chopped
  • Tamarind Paste: 1 tablespoon (15 milliliters)
  • Soy Sauce: 1 tablespoon (15 milliliters)
  • Turmeric Powder: 1 teaspoon (5 grams)
  • Ground Black Pepper: 1/2 teaspoon (1 gram)

For the Curry:

  • Coconut Milk: 1 can (400 milliliters)
  • Vegetable Broth: 1 cup (240 milliliters)
  • Sweet Potatoes: 2 medium, peeled and cut into bite-sized pieces
  • Carrots: 2 medium, peeled and sliced
  • Bell Peppers: 1 red and 1 yellow, cut into chunks
  • Chickpeas: 1 can (400 grams), drained and rinsed
  • Green Beans: 1 cup (100 grams), trimmed and cut into 1-inch pieces
  • Baby Spinach: 2 cups (60 grams), washed
  • Fresh Cilantro: 1/4 cup (10 grams), chopped for garnish
  • Lime Juice: 2 tablespoons (30 milliliters)
  • Brown Sugar or Coconut Sugar: 2 tablespoons (25 grams)
  • Salt: 1 teaspoon (6 grams)
  • Ground Black Pepper: 1/2 teaspoon (1 gram)
  • Vegetable Oil: 2 tablespoons (30 milliliters), for cooking

Instructions

  1. Prepare the Spice Mix: In a dry skillet over medium heat, toast the coriander seeds, cumin seeds, cinnamon stick, cardamom pods, and cloves until fragrant, about 2-3 minutes. Stir frequently to avoid burning. Transfer the toasted spices to a spice grinder and grind into a fine powder. Set aside.
  2. Make the Curry Paste: In a blender or food processor, combine the soaked red chili peppers, fresh ginger, garlic, lemongrass, shallots, tamarind paste, soy sauce, turmeric powder, ground black pepper, and the freshly ground spice mix. Blend until smooth, adding a little water if needed to achieve a thick paste.
  3. Cook the Curry Paste: Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the prepared curry paste and cook for 3-4 minutes, stirring frequently, until the paste is fragrant and has darkened slightly.
  4. Add Coconut Milk and Broth: Pour in the coconut milk and vegetable broth, stirring to combine with the curry paste. Bring the mixture to a simmer over medium heat.
  5. Cook the Vegetables: Add the sweet potatoes and carrots to the pot. Simmer for 10 minutes, or until the vegetables are beginning to soften.
  6. Add Bell Peppers and Chickpeas: Stir in the bell peppers and chickpeas. Continue to simmer for another 5-7 minutes, or until all the vegetables are tender.
  7. Add Green Beans: Add the green beans and cook for an additional 5 minutes, or until the green beans are tender but still crisp.
  8. Finish the Curry: Stir in the baby spinach and cook for 1-2 minutes until wilted. Add the lime juice, brown sugar or coconut sugar, salt, and ground black pepper. Taste and adjust seasoning as needed.
  9. Serve: Ladle the curry into bowls and garnish with chopped fresh cilantro. Serve hot with a side of jasmine rice or quinoa.
  10. Cool and Store: Allow leftovers to cool completely before storing. Transfer to an airtight container and refrigerate for up to 5 days. For longer storage, freeze in portions for up to 3 months. Reheat thoroughly before serving.

Nutritional Information

  • Serving Size: 1 cup (approx. 240 grams)
  • Calories: 220
  • Total Fat: 12 grams
  • Saturated Fat: 9 grams
  • Cholesterol: 0 milligrams
  • Sodium: 500 milligrams
  • Total Carbohydrates: 24 grams
  • Dietary Fiber: 6 grams
  • Sugars: 8 grams
  • Protein: 6 grams

WW SmartPoints

  • Per Serving (1 cup): 7 SmartPoints (based on the WW Freestyle and myWW Blue plans)

Additional Tips

  • Adjusting Spice Levels: The amount of dried red chili peppers can be adjusted based on your spice preference. For a milder curry, reduce the number of chili peppers or omit them entirely.
  • Choosing Vegetables: Feel free to customize the vegetable selection based on your preferences or seasonal availability. Other great additions include butternut squash, eggplant, or snap peas.
  • Vegan Protein Options: If you prefer not to use chickpeas, tofu or tempeh can be great alternatives. Ensure they are properly seasoned and cooked to enhance the flavor of the curry.
  • Thickening the Curry: If you prefer a thicker curry, reduce the amount of vegetable broth or simmer the curry longer to allow it to reduce and thicken.
  • Serving Suggestions: This curry pairs wonderfully with jasmine rice, quinoa, or cauliflower rice for a low-carb option. It can also be served with naan or whole-grain pita for a more traditional accompaniment.

Conclusion

Our Vegan Massaman Curry recipe brings together the complex flavors of traditional Thai curry with a plant-based twist, providing a hearty and satisfying meal that aligns with your dietary needs. By following this detailed guide, you will create a dish that is not only rich in taste but also supportive of your health and Weight Watchers SmartPoints plan. Enjoy the process of cooking and savoring this delightful curry, knowing it’s both delicious and nutritious.