Healthy Thai Green Curry with Vegetables – No Seed Oils, Full Flavor

By Savannah Ryan, Cookbook Author & Food Explorer

One of my favorite travel memories is sitting at a small family-run stall in Chiang Mai, watching the cook prepare green curry from scratch. The air was filled with the fragrance of fresh lemongrass, galangal, and kaffir lime — no bottled sauces, no questionable oils, just pure ingredients bursting with life.

That experience inspired this healthy Thai green curry recipe. It's vibrant, aromatic, and deeply satisfying, yet completely free of industrial seed oils and processed additives. Instead, we use coconut oil and full-fat coconut milk for richness and stability — fats that align perfectly with Make America Healthy Again (MAHA) principles.

This vegetable-packed version is naturally vegan, gluten-free, and ready in under 30 minutes. It's customizable with protein, mild enough for families, and bold enough for curry lovers. The secret? Homemade-inspired curry paste techniques that deliver authentic flavor without the junk.

According to Harvard T.H. Chan School of Public Health, coconut oil's medium-chain triglycerides provide quick energy and support metabolic health, while turmeric in green curry paste offers powerful anti-inflammatory benefits.

Love Thai flavors? Explore more in my easy Asian recipes collection.

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Healthy Thai Green Curry with Vegetables – No Seed Oils, Full Flavor

Why This Green Curry Works So Well (The Science + Technique)

Thai green curry succeeds because of balance and fresh ingredients:

• Fresh aromatics first — Toasting garlic, ginger, and curry paste in coconut oil releases essential oils for maximum fragrance without burning.

• Coconut milk for creaminess — Full-fat version creates silky texture; its saturated fats are stable at heat (source: Cleveland Clinic).

• Layered cooking — Harder veggies go in first to absorb flavor, softer ones last for texture contrast.

• Acid at the end — Lime juice brightens everything and balances richness.

As Dr. Cate Shanahan notes, avoiding seed oils prevents oxidative stress — this recipe uses only coconut for clean, stable cooking.

For quick weeknight versions, see my 30-minute dinner recipes.

Ingredients (Serves 4–6)

• 2 tbsp coconut oil

• 3–4 tbsp green curry paste (store-bought without seed oils or homemade)

• 1 can full-fat coconut milk (shake well)

• 2 cups vegetable broth (low-sodium)

• 1 lemongrass stalk, bruised

• 4 kaffir lime leaves (or zest of 1 lime)

• 1-inch ginger, sliced

• 3 garlic cloves, minced

• 1 eggplant, cubed

• 1 bell pepper, sliced

• 1 zucchini, sliced

• 1 cup snap peas or green beans

• 1 cup bamboo shoots (optional)

• Fresh Thai basil and lime wedges for serving

• Protein option: Tofu, chicken thighs, or shrimp

Homemade Quick Paste Tip: Blend lemongrass, green chilies, garlic, ginger, shallots, coriander roots, and lime zest if you want ultimate freshness.

Step-by-Step Instructions

1. Heat the base: Warm coconut oil in a large pot over medium heat. Add curry paste and fry 1–2 minutes until fragrant (this blooms the spices).

2. Add aromatics: Stir in garlic, ginger, lemongrass, and kaffir lime leaves. Cook 1 minute.

3. Build the broth: Pour in coconut milk and vegetable broth. Bring to a gentle simmer.

4. Cook hardy veggies: Add eggplant and bell pepper. Simmer 10 minutes until softening.

5. Add tender veggies: Stir in zucchini, snap peas, and bamboo shoots. Simmer 5–7 minutes until crisp-tender.

6. Finish and balance: Remove lemongrass and lime leaves. Taste and adjust with lime juice or a touch of coconut sugar if needed. Stir in fresh Thai basil.

Serve over jasmine rice or cauliflower rice for lower carbs.

This recipe features in my Savor Asia cookbook with more authentic variations.

Variations & Troubleshooting

• Protein boost: Add cubed chicken or shrimp in step 2 (cook until done).

• Milder version: Use 2 tbsp curry paste and remove chilies.

• Too thick? Add more broth.

• No kaffir lime leaves? Lime zest works beautifully.

• Make it creamier: Use two cans coconut milk.

For more plant-based options, check my vegan recipes collection.

Nutrition Highlights (Per Serving, Approx.)

• Calories: 320

• Protein: 8g (higher with tofu/chicken)

• Healthy fats: 24g (mostly from coconut — stable saturated fats)

• Carbs: 18g net (vegetable-focused)

• Key benefits: Anti-inflammatory curcumin from curry spices, lauric acid from coconut for immune support (source: Weston A. Price Foundation).

Growing lemongrass or Thai basil at home? My home gardening guides make it easy.

Frequently Asked Questions

Is Thai green curry spicy? Traditional versions are medium-hot, but you control the heat with curry paste amount.

Can I make this ahead? Yes — flavors improve overnight. Reheat gently to avoid separating coconut milk.

What’s a good substitute for curry paste? Make a quick version with green chilies, garlic, ginger, lemongrass, and coriander.

Is coconut milk healthy? Full-fat coconut milk provides stable saturated fats and quick energy (source: Harvard Nutrition Source).

Can I freeze leftovers? Absolutely — up to 3 months. Thaw and reheat slowly.

Explore More from Savannah Ryan

Craving more Thai flavors? Discover my cookbooks and gardening guides on Amazon:

• All My Amazon Cookbooks & Gardening Books

• Savor Asia – 35 Must-Try Dishes

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What’s your favorite Thai dish? Made this curry yet? Share your variations below! 🌶️ — Savannah Ryan