🧆 Middle Eastern · Main · Medium difficulty · Vegan
Low-GI Middle Eastern Mushroom Light Coconut Curry
A diabetic-friendly light coconut curry with mushroom, sumac, cumin and za’atar, Middle Eastern flavours and no gluten.
- Prep time
- 10 min
- Cook time
- 25 min
- Total time
- 35 min
- Servings
- 4
- Calories
- 393 kcal
- Protein
- 8 g
- Carbs
- 16 g
- Fat
- 33 g
- Course
- Main
About this Middle Eastern curry
Low-GI Middle Eastern Mushroom Light Coconut Curry is a Middle Eastern main built around mixed mushrooms. It takes about 35 min from start to finish, 10 minutes of prep and 25 minutes of cooking, and serves 4.
Cooking method: curry. Difficulty is rated medium. Vegan, and marked gluten-free in our data.
Good for: diabetic-friendly, meal prep, one-pot wonders, everyday healthy.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 600 g mixed mushrooms, sliced
- 200 ml light coconut milk
- 1 cup cucumber, chopped
- 1 onion, sliced
- 1 tbsp grated ginger
- Seasoning: sumac, cumin and za’atar
- Sauce: 2 tbsp tahini and the juice of 1 lemon
- 2 tbsp olive oil
- Salt and black pepper, to taste
Method
Step 1. Soften the onion and ginger in a little oil for 4 minutes.
- Heat
- Medium to high, stir or flip now and then
- Look for
- Golden-brown edges, a steady sizzle and a toasty smell.
- Why it matters
- Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
- Avoid
- Overcrowding the pan: the temperature drops and food steams. Cook in batches.
Step 2. Stir in the sumac, cumin and za’atar and cook for 1 minute.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 3. Add the mushroom and coat in the spices.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 4. Pour in the coconut milk and 100 ml water; simmer for 25 minutes.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 5. Add the cucumber for the last 5 minutes.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 6. Finish with mint and parsley and serve hot.
- Heat
- Warm plates
- Look for
- Hot food on warm plates with a fresh, bright garnish on top.
- Why it matters
- Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
- Avoid
- Waiting too long: the dish cools and crisp parts go soft.
Chef's tip
Pair carbs with protein and fibre to slow glucose spikes; check with your dietitian.
Equipment you will need
- Heavy pan with lid
- Wooden spoon
- Chopping board and knife
Nutrition per serving
Estimated per serving: 393 kcal, 8 g protein, 16 g carbohydrate and 33 g fat. Roughly 8% of the energy comes from protein, 16% from carbohydrate and 76% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook Low-GI Middle Eastern Mushroom Light Coconut Curry
Substitutions and variations
- Swap the main protein for firm tofu, chickpeas or paneer. Add tofu near the end so it keeps its shape.
- For a milder sauce, use less curry paste and stir in extra coconut milk at the end.
- If the sauce is thin, simmer it uncovered for a few minutes before serving.
Frequently asked questions about Low-GI Middle Eastern Mushroom Light Coconut Curry
How long does Low-GI Middle Eastern Mushroom Light Coconut Curry take to make?
It takes about 35 min in total: 10 minutes of prep and 25 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 393 kcal, with 8 g protein, 16 g carbohydrate and 33 g fat. These are estimates for the recipe's 4 servings.
Is Low-GI Middle Eastern Mushroom Light Coconut Curry gluten-free?
It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.
Is it suitable for vegetarians or vegans?
Yes, it is vegan. Check labels on stock and curry pastes, which can contain animal products.
How difficult is it to cook?
It is a medium-difficulty recipe: it needs some timing and several steps, so read through the method before you start.
Can I make Low-GI Middle Eastern Mushroom Light Coconut Curry ahead or freeze it?
Yes. Cool it quickly, refrigerate for up to 3-4 days, or freeze for up to 3 months. Reheat until steaming hot throughout.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.
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