Seed and Vegetable Curry

Seed and Vegetable Curry is a hearty, plant-based dish featuring a medley of vegetables simmered in a spiced coconut milk or tomato-based sauce, often enriched with seeds like pumpkin or sunflower for texture and nutrition. It is a popular home-style curry found across South and Southeast Asia, celebrated for its versatility and use of readily available ingredients.

🍽️ Nutrition at a glance

This dish is generally balanced, providing a good mix of complex carbohydrates from vegetables, healthy fats from coconut milk or oil, and plant-based protein from seeds and legumes. A typical serving offers a range of vitamins, minerals, and dietary fiber, with a rough calorie estimate of 250-350 kcal.

Nutrition breakdown

Calories	300 kcal
Protein	10 g
Carbs	25 g
Fat	18 g
Fiber	7 g
Sugar	6 g
Sodium	480 mg
Vitamin A	120 mcg
Vitamin C	35 mg
Iron	4 mg
Magnesium	60 mg
Potassium	450 mg
Zinc	2 mg
Folate	80 mcg
Manganese	1.2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it embodies the resourcefulness of home cooking, often adapted to seasonal produce. Nutritionally, the combination of seeds and vegetables creates a complete amino acid profile, making it an excellent protein source for vegetarians.