Vegetarian Thai Green Curry

Introduction

Vegetarian Thai Green Curry is a vibrant, aromatic, and mildly spicy dish that brings the bold flavors of Thailand into your kitchen without the use of any animal products. Known for its fresh green chili base, this curry is packed with vegetables, herbs, and a rich coconut milk foundation. Whether you’re a long-time vegetarian or simply looking to explore more plant-based meals, this curry offers a satisfying and nutritious option that doesn’t compromise on taste.

The History

Thai Green Curry, or Green Curry as it’s known in Thailand, has its roots in central Thailand and is one of the country’s most iconic dishes. Traditionally made with meat or seafood, green curry has evolved over time to include vegetarian and vegan versions that substitute protein sources and use vegetable broth instead of fish sauce. The curry paste itself is made from fresh green chilies and other aromatic ingredients, giving it a distinct flavor and color.

Ingredients Breakdown

This vegetarian version of Thai Green Curry uses a variety of fresh and flavorful ingredients that blend together to create a balanced, savory-sweet-spicy dish:

• Green Curry Paste: Made from green chilies, lemongrass, galangal (or ginger), kaffir lime peel, coriander root, and other spices. You can make it from scratch or buy a high-quality store-bought version.
• Coconut Milk: Adds creaminess and balances the heat of the curry paste.
• Vegetables: Eggplant, bamboo shoots, bell peppers, zucchini, and Thai basil are traditional choices, but feel free to use what’s in season.
• Protein: Firm tofu, tempeh, or seitan can be used to add a hearty texture.
• Seasonings: Soy sauce or tamari (for gluten-free), palm sugar or brown sugar, and lime juice for sweetness and acidity.
• Herbs: Fresh Thai basil or regular basil for garnish.

Step-by-Step Recipe

1. Prepare the curry paste: If making from scratch, blend all curry paste ingredients until smooth. Set aside.
2. Heat the coconut milk: In a large pot, heat a can of coconut milk over medium heat until it starts to simmer. Add 2–3 tablespoons of green curry paste and stir well.
3. Add the protein: Stir in cubed tofu or tempeh and let it simmer for a few minutes to absorb the flavors.
4. Add the vegetables: Add eggplant, bell peppers, zucchini, and bamboo shoots. Cook for 8–10 minutes or until vegetables are tender but not mushy.
5. Season: Stir in soy sauce or tamari, palm sugar, and a splash of lime juice to balance the flavors.
6. Garnish and serve: Top with fresh Thai basil or regular basil and serve hot with steamed jasmine rice or rice noodles.

Tips

• To reduce the heat, remove the seeds from the green chilies when making the paste or use less curry paste.
• Use full-fat coconut milk for a richer, creamier texture.
• If the curry is too thick, add a little vegetable broth or water to reach your desired consistency.
• Make the curry paste in bulk and freeze it for future use.
• For a vegan version, ensure your soy sauce is vegan and use coconut sugar instead of palm sugar.

Variations and Customizations

• Spicy Level: Adjust the amount of curry paste or add fresh bird’s eye chilies for extra heat.
• Vegetable Options: Try adding mushrooms, green beans, carrots, or spinach.
• Protein Swaps: Use chickpeas, edamame, or jackfruit for a different texture and flavor profile.
• Noodle Version: Turn it into a creamy green curry noodle soup by adding rice noodles and extra broth.
• Coconut-Free: Substitute coconut milk with cashew cream or oat milk for a dairy-free but coconut-free version.

Health Considerations and Nutritional Value

This Vegetarian Thai Green Curry is naturally rich in fiber, vitamins, and antioxidants from the vegetables and herbs. Coconut milk provides healthy fats, while tofu or tempeh adds plant-based protein. To keep it low in sodium and sugar, use minimal soy sauce and natural sweeteners like coconut sugar or dates. This dish is suitable for vegans with minor adjustments and can be a great addition to a balanced diet.

• Calories per serving: Approximately 300–400 kcal
• Protein: 10–15g (depending on protein choice)
• Healthy Fats: From coconut milk and vegetables
• Fiber: High from vegetables and plant-based protein
• Vitamins: Rich in A, C, and K from bell peppers, eggplant, and leafy greens

Ingredients

• 2 tablespoons Thai green curry paste (store-bought or homemade)
• 1 can (400 ml) full-fat coconut milk
• 1 cup firm tofu, cubed (or tempeh/seitan)
• 1 small eggplant, cubed
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• ½ cup bamboo shoots
• 1 tablespoon soy sauce or tamari
• 1 teaspoon palm sugar or brown sugar
• Juice of ½ lime
• Fresh Thai basil or regular basil for garnish
• 1 tablespoon vegetable oil (optional)

Directions

1. In a large pot, heat the vegetable oil (if using) over medium heat.
2. Add the green curry paste and sauté for 1–2 minutes until fragrant.
3. Pour in the coconut milk and stir well. Let it simmer gently.
4. Add the cubed tofu and cook for 5 minutes to absorb the flavors.
5. Add eggplant, bell pepper, zucchini, and bamboo shoots. Simmer for 10–12 minutes until vegetables are tender.
6. Season with soy sauce, palm sugar, and lime juice. Stir well.
7. Taste and adjust seasoning as needed.
8. Serve hot with steamed jasmine rice or rice noodles, garnished with fresh basil.

FAQ

Can I make this curry without coconut milk?

Yes, you can use cashew cream or oat milk as a coconut-free alternative, though the flavor will be slightly different.

How long does this curry last in the fridge?

It can be stored in an airtight container in the fridge for up to 4 days. The flavors often deepen over time.

Is this curry gluten-free?

Yes, as long as you use tamari instead of soy sauce and check that your curry paste is gluten-free.

What can I do if the curry is too spicy?

Add more coconut milk or a spoonful of peanut butter to mellow the heat. A splash of lime juice can also help balance the spice.

Can I freeze this curry?

Yes, it freezes well for up to 3 months. Thaw in the fridge overnight and reheat gently on the stovetop.

Summary

Vegetarian Thai Green Curry is a delicious, aromatic, and customizable plant-based dish made with fresh vegetables, aromatic green curry paste, and creamy coconut milk. Packed with flavor and nutrients, it’s a perfect comfort meal for any day.