Sri Lankan Vegetable Coconut Curry: A DASH-Friendly Recipe With Bold Flavor

This Sri Lankan vegetable coconut curry brings bold flavor to your dinner table without loading up on sodium or saturated fat.

Sri Lankan cooking relies on some of the most heart-friendly spices on the planet. Turmeric, cumin, coriander, cardamom, and cinnamon all appear in this dish, and researchers link several of them to anti-inflammatory effects. Meanwhile, the NHLBI DASH eating plan encourages a diet rich in vegetables, healthy fats in moderate amounts, and minimal added sodium. With three simple swaps from the original, this recipe fits that framework exactly.

Serves 4. Ready in about 40 minutes.

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Three DASH-Friendly Swaps

The original recipe is already built around vegetables and whole spices. Three changes bring it fully in line with DASH guidelines.

• Select light coconut milk instead of full-fat. You get the same creamy texture with roughly half the saturated fat.
• Use low-sodium vegetable stock. Standard stock can carry 400 to 900 mg of sodium per cup. Low-sodium versions stay under 140 mg.
• Reduce the oil. One tablespoon for the base and one teaspoon for the tempering is enough. The spices carry the flavor.

Ingredients

For the Curry

• 1 tbsp olive oil or avocado oil
• 2 medium onions, halved and sliced
• 2 garlic cloves, thinly sliced
• 2 green chilies, sliced (remove seeds for less heat)
• 2 tbsp Sri Lankan curry powder (recipe below)
• 1 tsp ground turmeric
• 400g can light coconut milk
• 200 ml low-sodium vegetable stock
• 200g butternut squash, peeled and cubed
• 1 small cauliflower, broken into small florets
• 100g runner beans (or green beans), trimmed and sliced
• 10 curry leaves
• 1 tsp black mustard seeds
• 1 tsp olive oil (for tempering)

For the Sri Lankan Curry Powder

• 2 tsp coriander seeds
• 1 tsp cumin seeds
• 1/2 star anise
• 1/2 cinnamon stick, broken
• 6 cloves
• 2 cardamom pods
• 1/2 tsp black peppercorns
• 1 tsp fennel seeds
• 1/2 tsp fenugreek seeds
• 3 small dried red chilies (or up to 5 for more heat)
• 1 tbsp uncooked basmati or jasmine rice

To Serve

• Steamed brown rice or cauliflower rice (for a lower-carb option)

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Instructions

1: Make the Curry Powder

• Toast the coriander seeds, cumin seeds, star anise, cinnamon, cloves, cardamom, peppercorns, fennel, fenugreek, and dried chilies in a dry non-stick pan over medium heat. Stir constantly for 2 to 3 minutes until fragrant and slightly darkened, then pour onto a plate and let cool.
• Next, add the uncooked rice to the same dry pan. Toast for 2 minutes until pale golden, then remove from heat and let cool.
• Finally, grind everything together in a spice grinder or coffee grinder until you have a fine powder. Store any leftovers in a sealed jar for up to 3 months.

2: Build the Curry

• Heat 1 tbsp oil in a large heavy pan over medium heat. Once hot, add the sliced onions and cook for 8 to 10 minutes, stirring often, until soft and golden.
• Stir in the garlic and green chilies. Cook for 2 to 3 minutes until softened and fragrant.
• Next, stir in 2 tbsp of the curry powder and the turmeric. Cook for 1 minute until the spices smell fragrant.
• Pour in the light coconut milk and low-sodium stock. Stir to combine, then bring to a gentle simmer.
• Add the butternut squash and simmer for 4 to 5 minutes until it begins to soften.
• Then add the cauliflower florets and simmer for a further 3 to 4 minutes.
• Finally, add the green beans and cook for 2 to 3 minutes until just tender but still bright green.

3: Temper and Serve

• Heat 1 tsp oil in a small pan over medium-high heat. Once the oil shimmers, add the curry leaves and mustard seeds. Cook for about 30 seconds until the seeds pop and the leaves crisp up.
• Pour the tempering over the curry and stir gently to combine.
• Serve immediately over steamed brown rice.

Why This Recipe Works for Blood Pressure

The vegetables in this dish do real work. Butternut squash and cauliflower both provide potassium, a mineral the American Heart Association links to lower blood pressure. Potassium helps your body excrete excess sodium through urine, which is one reason DASH emphasizes produce. Green beans round out the dish with fiber and folate.

Beyond the vegetables, the spice blend does more than add flavor. Turmeric contains curcumin, which researchers study for anti-inflammatory and antioxidant properties. Cumin and coriander have a long history in traditional medicine for cardiovascular support. Importantly, none of these spices add sodium.

For more on how diet shapes blood pressure, see our comparison of the DASH Diet vs. Keto Diet. And for a breakdown of the best produce to add to your plate, see our post on Top 10 Fruits and Vegetables for High Blood Pressure.

Tips and Variations

• Make the curry powder in a larger batch. It keeps in a sealed jar for up to 3 months and works well on roasted vegetables or lentils.
• Swap brown rice for cauliflower rice to lower the carbohydrate load further.
• Add a can of drained, rinsed chickpeas for extra plant protein and fiber.
• Leftovers keep in the fridge for up to 3 days. The flavor deepens overnight.