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Healthy Veggie Curry and the wonders of Coconut Oil

I know for a fact that a lot of people are becoming more aware of what it means to be healthy these days. Most of the time the lifestyle shift starts with food control, and I often hear newly health-conscious people talk about participating in the new insert-inventor’s-name-here diet craze. I really don’t believe in crash dieting, but I believe in portioning and making smart choices when it comes to food. I also believe that it should be coupled with at least three times a week’s worth of exercise.

A lifestyle change isn’t some mere verbal promise but a real work in progress. It’s something you have to invest a lot of effort and willpower in, and what I admire about this new breed of health-conscious people is how they are more willing to spend time and money to live healthier. I mean all the diets popping up here and there aren’t exactly cheap, right? Well I’m here to tell you eating healthy doesn’t have to be expensive, nor does it have to taste like a punishment.

This delicious Vegetable Curry has the richness and the spicy kick well-loved by many, but the healthier ingredient substitutes used to create this recipe is what really ups the stakes for this. For starters, instead of meat we use veggies and tofu; and instead of regular oil we use Minola Coconut Oil.

Though many people seem to shy away the moment they hear the word “oil”, not all oil are created equal. The coconut oil has steadily been gaining a good reputation for its contribution in solving several health issues involving hair care, skin care, cholesterol level maintenance, kidney and heart problems, and even high blood pressure and diabetes. I remember my Dad used to gargle using coconut oil to help with oral care as well.

Coconut oil contains lauric, essentially the same immunity-boosting substance found in mother’s milk. When lauric acid is present in the body, it turns into a compound that breaks apart and destroys bacteria and viruses. The Minola cooking oil company recognized the health benefits of coconut oil’s lauric acid and has since partnered with leading organizations in the coconut industry to introduce Minola Coconut Oil. Rich in lauric acid, they have coined their oil as MINOLAURIC. The best part is that it’s affordable so anyone can now serve healthy and delicious dishes to their families.

You can try this curry recipe featuring a dash of coconut oil alongside a rich fiery red sauce. It starts out by infusing the curry paste, onion, and coconut milk as a base for the sauce, before the vegetables and seasoning are added to round up the yummy comforting flavours of a great everyday curry.

Weeknight Vegetable Curry

A delicious creamy curry made healthy by vegetables and a dose of coconut oil.
Servings 4


  • 1 1/2 teaspoons Minola coconut oil
  • 1 yellow onion, chopped
  • Fine sea salt
  • 2 medium zucchini, cut into 1/2-inch thick pieces
  • 2 teaspoons red Thai curry paste
  • 2/3 cup 160mL coconut milk
  • 225 grams firm tofu, cut into 1/2-inch cubes
  • 225 grams chopped cauliflower, or sliced into florets
  • 12 asparagus spears, trimmed and cut into 1-inch pieces
  • 1/2 cup 120mL vegetable broth or water


  • 1. Heat the coconut oil in a large pot over medium heat. Stir in the onion and a big pinch of salt.
  • 2. Saute until the onion starts to become translucent at the edges, a couple of minutes. Then stir in the zucchini and cook for 1 minute more.
  • 3. Meanwhile in a small bowl, mash the curry paste with a few tablespoons of the coconut milk. Add this mixture to the pot and stir until the onions and zucchini are well coated. Stir in the remaining coconut milk.
  • 4. Bring to a simmer, then add tofu, cauliflower, and asparagus. Cover and cook just long enough for the tofu to heat through, and the cauliflower and asparagus to lose its raw edge, a couple of minutes.
  • 5. Uncover and add the broth/water. Stir and taste.
  • 6. Add more salt according to taste and broth used. (If broth used was salty add less salt.) Add a little at a time until the flavours in the curry really pop.


Adapted from <i>Super Natural Every Day</i> by Heidi Swanson
This delicious curry is open to any sort of experimentation and adjustment according to one’s preference. If you’re in no mood to go vegetarian, substitute fish or chicken for the tofu. I think I’ll use broccoli next time because I like the way sauces get trapped on its green leafy head. Curry lovers should try this recipe on for size!

Full disclosure: This post is sponsored by Minola Coconut Oil.

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