Sargent Choice Thai Green Curry
Mia Sugarman, 4th Year Dietetics Major, Psychology Minor
Recipes modified from Cookie & Kate
Yield: 4 servings
- 1 cup brown basmati rice, rinsed
- 2 teaspoons olive oil
- 1 small white onion, diced
- 1 tablespoon finely chopped fresh ginger (roughly 1 inch nub peeled)
- 2 cloves garlic, finely chopped
- 3 cups fresh green beans
- 3 carrots, peeled and sliced on the diagonal into ¼-inch wide rounds, about 1 cup
- 2 tablespoons Thai green curry paste
- 1 14-ounce can light coconut milk
- ½ cup water
- 1 ½ teaspoons light brown sugar
- 1 ½ teaspoons reduced sodium soy sauce
- 1 ½ teaspoons rice vinegar or lime juice
- 2 cups packed baby spinach, roughly chopped
Optional: Chopped cilantro for garnish. Red pepper flakes for heat.
- Cook the rice according to package directions. Cover and let rest until ready to serve.
- Warm a large skillet with deep sides over medium heat. Once it’s hot, add the olive oil. Cook the onion, ginger, and garlic for about 5 minutes, stirring often. Add the green beans and carrots and cook for 3 more minutes, stirring occasionally.
- Add curry paste and cook, stirring often, for 2 minutes.
- Pour the coconut milk into the pan, along with ½ cup water and 1 ½ teaspoons sugar. Bring the mixture to a simmer. Reduce heat as necessary to maintain a gentle simmer and cook until the carrots and green beans are tender and cooked through, about 5 to 10 minutes.
- Once the vegetables are done cooking, stir the spinach into the mixture and cook until the spinach has wilted, about 30 seconds. Remove the curry from heat and season with rice vinegar and soy sauce. Add red pepper flakes if using to taste.
- Divide rice and curry into bowls and garnish with chopped cilantro if using.
What We Liked
- The curry was a beautiful green color and smelled amazing – full of fresh herbs.
- A large amount of curry could be made and stored for a later date.
- Different vegetables and spices could be used based on your preferences and what you have on hand.
- This dish did not take a long time to prepare.
- Add protein to make this dish a more complete meal, including tofu, chicken or seafood.
- Include additional herbs or chili flakes for spice.
- The rice and curry can be prepared at the same time, and combined when ready to eat.
- Olive oil is a great source of heart healthy unsaturated fats.
- Basmati rice is a source of carbohydrate, which helps provide energy, especially to our brain, muscles and red blood cells.
- Coconut milk contains potassium and magnesium, which help to support muscle function and blood pressure.
- The vegetables provide filling power with fiber and water, as well as helpful micronutrients including:
- beta-carotene in carrots to support eye health;
- plant source of iron in spinach, which helps your blood cells to transport oxygen;
- vitamin C and B6 in the white onions to help support the immune system.