Light and Easy Zucchini Curry

This vegetarian zucchini curry with roasted spices and chilies is for lovers of bold and spicy dishes. This Weight Watchers-friendly recipe is easy to prepare and is ready in under an hour! Best of all, it’s just 2 points per serving.  

This recipe is versatile and uses vegetables and condiments available in most pantries. Together, and well combined, they provide that exquisite and highly spiced curry flavor that leaves you wanting to keep eating until there’s nothing left on the plate.

Why should you try Zucchini Curry?

This curry embodies the frugal philosophy of Indian cuisine. With affordable ingredients like zucchini, onion, tomato, tomato paste, yogurt, and an array of spices, you’ll create an incredible flavor without breaking the bank.

For Weight Watchers, this recipe is a godsend. It’s one of the lowest-point dishes in my repertoire. If you’ve overindulged earlier in the day and need a satisfying meal to close out your points, a bowl of zucchini curry is your answer.

Customization is key with this recipe. If you’re new to spicy or heavily spiced foods, you can easily adjust the seasonings to suit your palate.

Preparation time: 15 minutes

Cooking time: 30 minutes

Servings: 4

Serving size: 1 ½ cup (275 g)

2 WW Points Per Serving. You can view the recipe on the WW App here. (WW login required.)

Ingredients:

• 1 teaspoon cumin seeds (2 g)
• 1 tablespoon curry powder (6 g)
• 1 teaspoon paprika (2 g)
• 1/2 teaspoon salt (3 g)
• 1/4 teaspoon black pepper (0.5 g)
• 1 teaspoon vegetable oil (5 ml)
• 1 teaspoon ginger garlic paste
• 1 medium onion, finely chopped (1 cup or 150 g)
• 2 green chilies, finely chopped (2 tablespoons or 30 g)
• 2 medium tomatoes, diced (1 cup or 180 g)
• 2 tablespoons tomato paste (30 g)
• 3 medium zucchinis, sliced (4 cups or 480 g)
• 1/2 cup plain yogurt (120 ml)

Instructions:

1. Toast the spices: In a large, dry skillet over medium heat, add the cumin seeds, curry powder, paprika, salt, and black pepper. Toast for about 1-2 minutes, stirring constantly, until the spices become fragrant. Be careful not to burn them. This process helps to release the oils in the spices, intensifying their flavors.
2. Add oil: Once the spices are toasted, add 1 teaspoon of vegetable oil to the skillet. Swirl the pan to coat the bottom evenly with the oil and spice mixture.
3. Saute the onion: Add the finely chopped onion to the skillet. Sauté for 5-7 minutes, stirring occasionally, until the onion turns golden brown and translucent. 
4. Add the chopped green chilies to the skillet. Cook for another 1-2 minutes, allowing their heat to infuse into the oil.
5. Add the diced tomatoes and tomato paste to the skillet. Stir well to combine all ingredients. Cook for about 5 minutes, stirring occasionally, until the tomatoes start to break down and form a thick sauce.
6. Add the sliced zucchini to the skillet. Stir to coat the zucchini evenly with the spice and tomato mixture. Cover the skillet and let it simmer on medium-low heat for about 10-12 minutes, or until the zucchini is tender but still holds its shape. Stir occasionally to prevent sticking.
7. Let cook a bit: Once the zucchini is cooked, remove the skillet from the heat. Let it cool for a minute or two.
8. Gently stir in the yogurt. The yogurt adds a creamy texture and helps balance the spices. Be careful not to overmix, as you want to maintain some texture in the curry.
9. Taste and adjust seasoning if necessary. You may want to add a little more salt or spices according to your preference.

Notes:

1. To make a small batch of homemade garlic-ginger paste, start with 2 ounces (56g) of peeled garlic cloves and 2 ounces (56g) of fresh ginger root, peeled and roughly chopped. Place both in a small food processor or blender. Add a pinch of salt and 1 tablespoon (15ml) of neutral oil, such as vegetable or canola oil. Blend until you achieve a smooth paste, scraping down the sides as needed. If the mixture is too thick, add a little more oil, one teaspoon at a time.
2. Serve hot, garnished with fresh cilantro if desired. This curry pairs well with rice, naan bread, or can be enjoyed on its own for a lighter meal.

Variations and Substitutions

• For a vegan version, swap out the yogurt for coconut milk or cream. A couple of tablespoons are enough to keep the Weight Watchers points in check.
• No curry powder? Make your own spice blend. Mix turmeric, cumin, coriander, ginger, and a pinch of cinnamon. Adjust the ratios to your liking, and don’t forget to add some heat with cayenne or red chili powder.
• If you like, add more vegetables. Bell peppers and broccoli work particularly well in this curry.
• For a hint of coconut flavor that compliments the curry beautifully, add a touch of coconut oil.

Tips and Tricks for Making Zucchini Curry

1. Create your own spice blend: I often mix spices on a plate, tasting and adjusting as I go. This allows me to tailor the flavor to my preference.
2. Cut your zucchini into uniform pieces to ensure even cooking. Aim for bite-sized chunks that will cook through without becoming mushy.
3. Don’t skip the step of sautéing your onions until they’re golden brown.
4. If you prefer a thicker curry, let it simmer uncovered for a few extra minutes. For a thinner consistency, add a splash of water or vegetable broth.
5. Finish your curry with a squeeze of fresh lemon juice just before serving. This brightens the flavors.

Remember, the key to a great curry is balancing flavors and textures. Don’t be afraid to experiment and make this recipe your own. Happy cooking!