Creamy, Flavorful, and 100% Plant-Based Goodness
Servings: 4
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Ingredients
For the Curry Base:
- 2 Tbsp coconut oil (or olive oil)
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1½ tsp fresh grated ginger
- 1–2 Scotch bonnet or habanero slices (optional, for heat)
- 2 Tbsp Jamaican curry powder
- 1 tsp ground turmeric
- ½ tsp ground allspice (pimento)
- 1 tomato, chopped
- 1 can (13.5 oz) coconut milk
- ½ cup vegetable broth or water
- 1 tsp brown sugar (optional)
- Salt and black pepper to taste
Vegetables:
- 1 medium carrot, sliced
- 1 cup green beans, trimmed
- 1 cup cauliflower florets
- 1 cup broccoli florets
- 1 small zucchini, sliced
- 1 cup bell pepper (mix of red, yellow, green)
- 1 cup baby spinach or kale leaves (added at the end)
Finish:
- Fresh thyme sprigs
- Juice of ½ lime
- Fresh cilantro or parsley for garnish
Equipment
- Large sauté pan or wok
- Wooden spoon or spatula
- Cutting board and sharp knife
Step-by-Step
- 1. Sauté the Aromatics:
In a large pan, heat coconut oil over medium heat. Add onion and cook for 2–3 minutes until translucent. Stir in garlic, ginger, and Scotch bonnet (if using).
- 2. Toast the Spices:
Add curry powder, turmeric, and allspice. Stir constantly for 30–45 seconds to “wake up” the spices — they should smell bold and earthy.
- 3. Build the Base:
Stir in chopped tomato, letting it soften for 2–3 minutes. Pour in coconut milk and broth, then add brown sugar (if using). Mix well, scraping up any bits from the pan.
- 4. Add the Veggies:
Add carrot, cauliflower, and green beans first (they take longer). Simmer covered for 5–7 minutes.
Then add zucchini, bell peppers, and broccoli. Continue to simmer another 5–6 minutes until veggies are tender but still vibrant.
- 5. Finish & Balance:
Stir in spinach or kale just before turning off the heat so it wilts slightly. Add thyme and a squeeze of lime juice. Taste and adjust seasoning with salt and pepper.
- 6. Serve Hot:
Garnish with fresh cilantro or parsley. Serve immediately with rice, quinoa, or roti.
Tips & Swaps
- Protein Boost: Add chickpeas, lentils, or tofu for extra heartiness.
- Milder Curry: Use only 1 Tbsp curry powder and no hot pepper if cooking for kids.
- Richness Tip: Add 1 Tbsp peanut butter or cashew cream for a thicker sauce.
- Storage: Keeps up to 4 days refrigerated. Reheat gently; don’t boil or the coconut milk may separate.
Serving Suggestions
Serve with:
- Jasmine rice, coconut rice, or roti
- Fried plantains on the side
- A cool glass of sorrel or cucumber-lime water
Optional presentation: spoon into a shallow bowl, top with a swirl of coconut milk and a sprinkle of herbs — that’s your WAM Flavors signature look 🌿✨
This Healthy Coconut Quinoa Bowl with Mango & Lime brings that refreshing island vibe — light, nourishing, and still full of flavor. Perfect for your wellness-loving followers or a midweek reset meal.
