Vietnamese · dinner
Cà Ri Chay (Vietnamese Vegetable Curry)
Video by RunAwayRice on YouTube · Open on YouTube
- Vegan
- Gluten-free with a swap: Use tamari instead of soy sauce to keep it gluten-free
- Nut-free
Contains: Gluten, Soy. Check labels on stock, sauces and spice mixes.
A meat-free curry packed with potato, sweet potato, carrot, celery and red pepper: about 10 g fibre a serve, loaded with vitamins A and C, and only a teaspoon of sugar in the pot.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Heat the oil in a large pot over medium-high heat. Stir-fry the onion and smashed lemongrass for 15 seconds, add the curry powder and stir 15 seconds more. 1:42
- Add the potatoes and sweet potatoes, pour in the vegetable stock and add the bay leaves. Cover and bring to the boil, stir, then cook covered on low for 10 minutes. 1:57
- Add the celery, carrots and red pepper, then the coconut milk, soy sauce and sugar. Stir well, cover and cook over medium heat for 10 minutes until everything is tender. 2:17
- For a thicker curry, mix the cornstarch with the water, stir it in gently and cook 3–4 minutes until the sauce thickens. Serve hot. 2:36
Tip. Serve with a baguette, rice or rice noodles. Add cubed firm tofu for extra protein. The lemongrass pieces and bay leaves are for flavour; pick them out before eating.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 60%
- Protein 10%
- Fat 30%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 44% of the 55 g of net carbs come from the yukon Gold potatoes. To cut carbs, try cauliflower, celeriac or turnip instead.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin A High146%
1318 µg a serve, mostly from sweet potatoes (73%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C High94%
84 mg a serve, mostly from red bell pepper (57%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High54%
0.9 mg a serve, mostly from yukon Gold potatoes (42%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High35%
1650 mg a serve, mostly from yukon Gold potatoes (41%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron High27%
4.9 mg a serve, mostly from yukon Gold potatoes (29%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High26%
110 mg a serve, mostly from yukon Gold potatoes (32%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate High23%
91 µg a serve, mostly from yukon Gold potatoes (39%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin E Source19%
2.9 mg a serve, mostly from curry powder (30%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K Source19%
23 µg a serve, mostly from celery (26%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Zinc Source14%
1.5 mg a serve, mostly from yukon Gold potatoes (34%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 Source14%
0.2 g a serve, mostly from vegetable oil (73%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium Source10%
125 mg a serve, mostly from sweet potatoes (30%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 3
Selenium8%
4.6 µg a serve, mostly from coconut milk (52%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by RunAwayRice; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.