Good morning, salt-free friends! Â Hope you all enjoyed a lovely Valentine’s Day! Â To make up for last weekend’s indulgence, here’s a super healthy, ooh-so-easy, slow-cooker meal that’ll make you say WOW.
I created this last week on a whim, combining the icy cold weather outside with an indoor desire to be lazy. Â I used the veggies we had on hand, adding a can of light coconut milk, some Thai red curry paste, lime juice, and assorted seasonings. Â As you can see from the photo above, it’s gorgeous – like eating a rainbow! – but it’s the taste that’s truly fantastic. Â All-day simmering transforms the hearty salad into a softened stew of veggies, bathed in a light, spicy, citrusy coconut broth. Â The heavenly aroma alone is intoxicating.
Thai red curry paste is a concoction of chili pepper, garlic, lemongrass, ginger, lime, shallot and spices pounded together into a thick paste. Â It’s spectacular stuff, but unfortunately all the commercial brands I’ve found contain salt. Â World Foods Thai Red Curry PasteÂ isÂ the lowest-sodium brand available, with a mere 140 mg per tablespoon. Â Sue Tweeton ofÂ Please, DONâ€™T Pass the SaltÂ clued me into it several years ago; she lives in California and buys it locally, but I’ve only found it online. Â Thai Kitchen Red Curry Paste,Â with 390 mg sodium per tablespoon,Â is higher in sodium,Â but it’s sold in supermarkets near and far. Â So it’s a trade-off. Â If you’re watching your sodium very strictly and can only find a higher-sodium brand, try 1 tablespoon of Thai red curry paste instead of 2.
This recipe lends itself well to adaptation. Â Vary the veggies according to what’s in season or what you have on hand. Â Instead of fresh tomatoes, substitute a 15-ounce can of salt-free diced tomatoes with juice. Use cauliflower instead of broccoli, regular potatoes instead of sweet, snap peas instead of green beans, etc. Â Add baked tofu for added protein, or cooked meat if you’re a carnivore. Â For even more flavor, swap the water for low-sodium vegetable broth, tomato or vegetable juice. Â And to make it a truly filling main meal, ladle the curry over cooked rice, quinoa, or baked potatoes. Â However you dish it, it’s absolutely delicious.
Yields 8 servings
SODIUM CONTENT: 245 mg per serving
3 fresh tomatoes, chopped (or 1 15-ounce can no-salt-added diced tomatoes, with juice)
8 ounces sliced mushrooms
1 small/med head broccoli, chopped
1 medium onion, diced
1 medium sweet potato, diced
1 orange or red sweet bell pepper, diced
2 medium carrots, sliced
1 medium celery stalk, sliced
2 c. baby spinach, chopped
1 c. fresh green beans, trimmed
3 cloves garlic, minced
1 15-ounce can no-salt-added garbanzo beans
1 14-ounce can light coconut milk
2 c. water
2 T. Thai red curry paste
2 T. low-sodium soy sauce
2 T. lime juice
1 T. agave nectar
2 t. all-purpose salt-free seasoning
1 t. garam masala
1 t. ground coriander
1/2 t. ground cumin
freshly ground black pepper, to taste
Place all ingredients into a large slow cooker and stir well to combine. Cover, set to high, and cook, stirring occasionally, 5-6 hours.
Serve hot, ladled over cooked rice, quinoa, or baked potatoes.