Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Creamy Vegetable Curry with Ginger and Cashews

The cashews make this vegetable curry incredibly creamy — and the fresh ginger, chili peppers, and curry give it an Asian flair.


81% 59/16/25 
Ω-6 (LA, 1.9g) : Ω-3 (ALA, 0.1g) = 0:0

Ingredients (for servings, )

For the cashew cream
2 ⅓ ozCashews (cashew nuts, kernels)
175 mlTap water (mineral water, drinking) (6.2 oz)
For the vegetable curry — preparing the vegetables
1 Onion (3.9 oz)
3 clovesGarlic, raw, organic (0.32 oz)
1 ½ tspFresh ginger (0.11 oz)
1 Hot green chili pepper (1.6 oz)
2 Potatoes (6.3 oz)
2 Carrots, raw (4.3 oz)
1 Red bell pepper (5.8 oz)
1 Tomato, red, raw (organic?) (4.3 oz)
For preparing the vegetable curry
1 tbspCoconut oil (Coconut butter) (0.48 oz)
2 tbspCurry powder (0.44 oz)
1 dashSea salt (0.01 oz)
4 ⅓ ozGreen peas
For serving (optional)
3 tbspCilantro (fresh coriander) (0.07 oz)
2 tbspDry roasted cashews, unsalted (0.60 oz)


  • blender or hand-held blender / immersion blender
  • vegetable peeler
  • skillet (frying pan)
  • stove

Type of preparation

  • cook
  • chop or grind
  • soak
  • sauté
  • season to taste
  • purée
  • remove the skin
  • peel


  1. For the cashew cream
    Soak the cashews for at least 3–4 hours, or overnight. In a blender, combine the cashews with 175 mL (¾ cup) water and blend until smooth and creamy. Set aside.

    The amount of water listed here is for the recipe that makes 4 servings.

  2. Preparing the vegetables for the curry
    Peel and dice the onion and garlic. Peel and grate the ginger so that you have about the amount called for in the recipe. Wash any of the vegetables that you don’t plan to peel. Dice the green chili pepper or jalapeño (if desired, remove the seeds so that it isn’t as hot). Dice the potatoes, chop the red bell pepper, and seed and chop the tomato.

    The recipe calls for both medium-size potatoes and carrots. In contrast, one small onion works well for this recipe. If you are using organic vegetables, you don’t have to peel the potatoes.

  3. Preparing the creamy vegetable curry
    In a large skillet, heat the oil over medium heat. Add the onion, garlic, and ginger and sauté for about 5 minutes, until the onion is translucent. Stir in the green chile (if using), potatoes, carrots, bell pepper, tomato, curry powder, and salt. Sauté for 5 minutes more.

  4. Stir in the cashew cream and peas. Reduce the heat to medium-low and cover the skillet with a lid. Simmer, covered, over medium heat for about 20 minutes, or until the potatoes are fork-tender. Stir every 5 minutes throughout the cooking process. If the mixture starts to dry out, reduce the heat and add a splash of water or oil and stir to combine. Season with salt shortly before the dish is ready.

    The author gives the option of using fresh or frozen peas.

    The original recipe for 4 servings lists ½–¾ teaspon fine-grain sea salt, plus more as needed. 

  5. Garnishing and serving
    Serve with cilantro leaves and toasted cashews on top.

    To make this dish even heartier, the author Angela Liddon suggests serving the curry over a bed of long-grain rice.

Nutritional Information per person Convert per 100g
2000 kcal
Energy264 kcal13.2%
Fat/Lipids13 g19.2%
Saturated Fats4.6 g23.0%
Carbohydrates (inc.dietary fiber)31 g11.6%
Sugars9.1 g10.1%
Fiber7.8 g31.2%
Protein/Albumin8.3 g16.5%
Cooking Salt (Na:70.3 mg)179 mg7.4%
A serving is 290g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin C (ascorbic acid) 110 mg137.0%
MinCopper, Cu 0.68 mg68.0%
MinManganese, Mn 0.99 mg49.0%
VitVitamin A, as RAE 352 µg44.0%
VitVitamin K 30 µg41.0%
ProtTryptophan (Trp, W) 0.10 g40.0%
ElemPotassium, K 783 mg39.0%
VitVitamin B6 (pyridoxine) 0.55 mg39.0%
ProtThreonine (Thr, T) 0.34 g37.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 73 µg36.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 1.9 g19.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.06 g3.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.10 g40.0%
Threonine (Thr, T) 0.34 g37.0%
Isoleucine (Ile, I) 0.32 g26.0%
Valine (Val, V) 0.42 g26.0%
Phenylalanine (Phe, F) 0.37 g24.0%
Lysine (Lys, K) 0.43 g23.0%
Leucine (Leu, L) 0.54 g22.0%
Methionine (Met, M) 0.13 g14.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 783 mg39.0%
Phosphorus, P 233 mg33.0%
Magnesium, Mg 106 mg28.0%
Sodium, Na 70 mg9.0%
Calcium, Ca 68 mg8.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.68 mg68.0%
Manganese, Mn 0.99 mg49.0%
Iron, Fe 3.4 mg24.0%
Zinc, Zn 2.2 mg22.0%
Selenium, Se 6.3 µg11.0%
Iod, I (Jod, J) 6.4 µg4.0%
Fluorine, F 35 µg1.0%
Notes about recipe

The cashews make this vegetable curry incredibly creamy — and the fresh ginger, chili peppers, and curry give it an Asian flair.

Cashews: There is hardly another food that contains a higher proportion of the essential amino acid tryptophan than cashews. Tryptophan is an essential nutrient in the production of the neurotransmitter serotonin. Cashews are also a good source of minerals such as magnesium and iron. However, cashews cannot be eaten raw because they contain the toxic oil cardol. When sold commerically, they have either been steamed or roasted and are therefore not truly raw. If “Raw cashews” is on the label, this usually just means that the toxic cardol they contain has been deactivated by steaming instead of roasting. It is only when the process is explained in detail and controlled that we can be sure the cashews are raw.

Peas: Green peas are crisp and can be used in a wide variety of dishes. They can be eaten raw and are a good source of protein and carbohydrates.

Ginger: Ginger is aromatic and has a characteristic strong, spicy taste, which is mainly a result of gingerol. Gingerol is known to have anticarcinogenic and anti-inflammatory effects. The substances borneol and cineol are responsible for ginger’s ability to promote digestion, relieve nausea and vomiting, and stimulate the appetite and circulation. In cooking, ginger root is used fresh, dried, and ground. When ginger root is harvested early, it is called green or young ginger. This type of ginger is milder and less woody than more mature ginger root.

Curry: Curry is understood to mean various spicy, stew-like dishes, but also curry powder, which is used here as an ingredient. Curry powder is a spice mix made up of about 13 different spices, whereby these mixes can vary widely. However, some ingredients are always included. Spices such as such as turmeric, which gives the spice its characteristic yellow color, and also coriander, cumin, black pepper, and fenugreek seeds are responsible for its typical flavor and are therefore found in most every mixture.

Cilantro (fresh coriander): There is a wide range of opinions regarding the flavor of cilantro. Some people react to its intensive, slightly soapy aroma with symptoms ranging from aversion to nausea. According to Swiss statistics, 15 % of the allergic population reacts to cilantro. If you prefer, it is fine to simply omit this ingredient. You should realize, however, that it is the cilantro that gives this dish its exotic taste. There is no alternative that has a similar flavor. Flat-leaf parsley may look like cilantro, but it has a completely different flavor.


Fewer tears: There are a few tricks to reduce or prevent tearing completely when you are cutting onions. First, using a sharp knife reduces the number of cell structures that are damaged, which causes somewhat less of the irritating compound syn-Propanethial S-oxid to be released. Second, “cooling” the onions in the refrigerator (about 15 minutes is enough) helps to reduce the amount of acidic enyzmes that are released into the air. Other methods include turning on the overhead vent for ventilation, chewing bread, or having a swallow of water in your mouth while you are slicing onions. The latter doesn’t work for everyone, but the main idea is to breathe through your mouth instead of your nose. Simply try out a few different methods to figure out which one works best for you.

Serving: It works well to serve this curry on a bed of basmati rice, as suggested in the recipe, or with 30-Minute Rice Dosas.

Alternate preparation

Vegetable variations: Feel free to leave out a vegetable or two or to use a few other vegetables instead. The author suggests trying out the recipe with broccoli, cauliflower, and sweet potatoes.

Protein and spiciness: … to boost the protein, try adding tofu. This is a lightly spiced and generally mild dish, so if you are a fan of spicy food, use a hot curry powder to heat things up.