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DISCLAIMER: Naomi Green is a Vegan Lifestyle Coach & Educator certified by the Main Street Vegan Academy with a certificate in Plant-Based Nutrition from The T. Colin Campbell Center for Nutrition Studies and eCornell.   Her website, Goingveganforhealth.com and her Plant-Empowered Woman  programs are a service of Going Vegan For Health, LLC, owned by Naomi Green. The content and material on this website should not be considered medical advice nor medical treatment for any specific health conditions. Naomi Green is not a health care provider or clinical nutritionist. Consult your doctor before changing your diet and discuss any and all medications you are on including monitoring your health for positive changes that may affect the amount of medication you are taking.

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Undhiyu - Classic (But Oil-Free & Instant Pot) Indian Layered Spicy Vegetable Curry

January 19, 2020

If you love Indian food like I do, you will love this Oil-Free Instant Pot take on a classic layered spicy Vegetable Curry dish called Undhiyu that we made on last night's livestream with Plant-Based Dr.Patel in the Plant-Empowered Woman Facebook Group, which you can see right here!

 SEE THE FUN LIVESTREAM REPLAY WITH DR. PATEL COOKING THIS DISH LIVE!

 

Ingredients for Spicy Green Paste:


2-3 bunches cilantro or parsley
8-10 thin Green chilies (5-6 if hotter chilies like Thai Chilies)
1-2 inch nub ginger
4-5 garlic cloves
1/4 cup frozen green peas, thawed
1/2 cup shredded unsweetened coconut 
1-2 tsps. garam masala spice mix
2 tsp. turmeric powder
2 tsp. red chili powder (less if eat want less hot)
2-3 tbsp. sesame seeds
3 tbsp. dry roasted peanuts (no oil)
Juice from ½ lemon
2-3 tsps. salt (to taste)


Blend all the above ingredients in a food processor or blender and turn into a coarse
paste. Make this paste before assembling the rest of the ingredients for this dish, below. You can make a bigger batch and freeze it up in batches so you can use as
needed without having to make it each time.

 

This paste can also be mixed into rice and stuffed into veggies or spread on a sandwich for other uses!


Ingredients for the vegetable mix:


2 tsps. mustard seeds 
2 tsps. caraway seeds  (if you don’t find it can be replaced with oregano flakes)
2 tsps. cumin seeds 
1/2 tsp. asafetida 
4 cups lima beans 
1/2 cup to 1 cup snow peas (or frozen cut green beans)
1 small eggplant cut in 1-inch cubes (OR zucchini or squash)
2 sweet potatoes or yams, peeled and cut in 1-inch cubes
1 Yellow or Russet potato, peeled and cut in 1-inch cubes
1 Purple (or other) potato peeled and cut in 1-inch cubes
1-2 Tomatoes diced
1 1/2 cups Water 


Directions for Layering Ingredients on Stove Top or Instant Pot:

 

 


Step 1: Turn on Instant Pot on Sauté’ mode and add mustard, cumin and caraway seeds. Dry roast for 30 seconds-1 min.

 

Step 2: As you start getting the aroma of the seeds, add the asafetida and add the different potatoes and eggplant. Make a layer of the green paste on the potatoes using half of the amount of the already-made green paste.

 

Step 3: Add the lima beans, snow peas, tomatoes and rest of the green paste on top.
Top it all off with the 1.5 cups of water, which will be trickle down into the pot.

 

Step 4:  Put the lid on and turn on sealing option and put Instant Pot on manual mode
 for 5 minutes. Use Instant or Natural Release, depending how much time you have. For stove top, cook covered on low-medium, checking there is enough liquid until all veggies are soft, about 45 minutes.

 

Step 5:  Once you open the lid, mix up all the layers of veggies to get uniform flavor of the spices and the green paste.


Enjoy the warm comfort medley of veggies by itself or with some brown rice and eat
enough servings of the veggies with chewing well each morsel until you are content.

 

What do you want to learn more about:

 

Whole Food Plant-Based Oil-Free Recipes?

Vegan Cooking & Adventure Trips & Retreats?

Working with me for serious weight loss & measurable health gains?

The Free Plant-Empowered Woman Facebook Group?

CLICK HERE!

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