THIS DELICIOUS CURRY IS LOW FAT AND DAIRY FREE
| Vegetarian Curry |
I am a dedicated meat lover but if any meal could convert me to be a Vegan, this is definitely it ! I could happily eat this healthy curry everyday.
Spicy and nourishing and the good news is it more than exceeds your 5 a day veg. target. The kids will love it too!
There is a quick cheats way to cook this curry, or by preparing all the spices from fresh ingrediants. The fresh spice route is obviously worth the time taken for improved intensity of flavour, but the quick route will give you a very tasty and enjoyable curry too.
The quick method is to buy a tin of ready cooked vegetable curry which has all the spices already in it, and most of the veg. The end result will vary depending on the make of tinned veg. curry used. I have used Asda brand here in the UK and found it delicious by adding some extra spices quite easily during cooking to the additional vegetables I also use. The tin of veg. curry is used as a quick base to final dish.
The Fresh Spice Preparation Method ( for 2 people )
Spices
1) 1 tablespoon of corriander seeds
2) 1 teaspoon of tumeric powder ( or 1 dessert spoon of fresh chopped tumeric )
3) a thumb size piece of chopped fresh ginger
4) 1/2 a cup of fresh corriander leaves ( amount depends on how much you like corriander )
5) 1 heaped teaspoon of cumin powder
6)1 Heaped teaspoon of paprika powder
7) 3 cardamom pods ( use seeds discard pods)
8) 1 heaped teaspoon of fennel seeds ( or chopped fresh fennel about a dessert spoon full )
9) 1 heaped teaspoon of dill ( or chopped fresh dill about a dessert spoon full
10) 1 heaped teaspoon of garam masala
11) 3 cloves
12) 1 heaped teaspoon of celery seeds
13) 1 teaspoon of chilli/ cayenne powder
14) 1 deseeded chopped red chilli ( leave out if you prefer milder heat curry )
15) 1 teaspoon of sugar
16) 1/2 teaspoon of black pepper
17) a pinch of salt
18) 2 chopped shallots
19) 1 star anise
20 1 teaspoon or 5 spice powder
Heat the above dry spices for about a minute in a pan to release the aroma, do not burn. Then add them along with the rest of the above ingredients into an electric food blender until a paste is formed. Add a little olive oil to form a paste if mixture is too dry to form a paste.
Rest Of Ingredients ( The amount of vegetables below is a guideline use more or less of each one to your taste )
1) 1 pint of cold water
2) 6 new potatoes chopped in half, if large quartered
3) 1 large carrot sliced or cubed
4) 1 stick of celery
5) 4 chopped tomatoes
6) 1/2 mug of sliced beans
7) 1/2 mug of frozen peas
8) 1/2 mug of cooked chick peas
9) a cup of rinsed red lentils
10) 2 tablespoons of tomato puree
11) 3 garlic cloves
12) 1 teaspoon of cornflour mixed with a little cold water
13) 1 medium sized sweet potato
14) 6 florets of cauliflower
17) add any other veg. you like the choice is yours
Start Cooking
In a large solid pan heat about 2 tablespoons of olive oil add curry paste and fry about 3 minutes over a medium heat stiring continuously to prevent burning, this cooks rawness out of curry paste, add tomato puree and fry for a further minute. Add chopped tomatoes ( 1/2 a tin of tomatoes can be used instead of fresh ones ) Add 1/2 cup of water if using fresh tomatoes and simmer sauce for 1/2 hour topping up sauce with water if required on frequent checks to prevent burning of sauce.
whilst curry sauce is cooking place a pint of cold water in a large pan, add rinsed red lentils, and all of the pepared veg. Add a pinch of salt
*( If using the quick spice method with the tinned cooked veg. curry, add 3
cardomom pods slightly crushed, 3 cloves, 1 tsp of cumin seeds,1 star anise,1 bay leaf, 1 tsp of cumin seeds,to the water )*
Simmer the veg. and lentils about 20 minutes until veg. and lentils are cooked.
Drain excess water from cooked lentils and veg. through a strainer into a suitable container. it makes a great soup, or can be used to thin curry at end of cooking if required. Now add strained lentils and veg. to either tinned curry sauce if using quick spice method, or fresh cooked spice curry sauce. put back on to a low heat to heat through completely.
Whilst heating slice a large onion thinly, a red pepper, and 2 garlic cloves fry gently till onions are golden and caramelised.
Put 1/2 of onions and peppers on each plate and spoon cooked curry on top.
Sprinkle sea salt over if required.
Serve with Nan, or my Chapatti recipe, boiled rice,Pilau or Basmatti rice, bulgar wheat or couscous.
I hope you enjoy this curry as much as I do. Happy eating, Dave.
Nigell Lawson: South Indian Vegetable Curry Video
Simple Vegetable Curry Video
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| Mango Curry with Prawns |
Perfect Mango curry
A delicious warming fruity curry - ideal for supper time.
Ingredients
- 3 meduim ripe mangoe's, peeled pit removed and flesh cut into 1cm/½in pieces
- 1 tsp ground turmeric
- 1 tsp cayenne pepper.
- 1-1½ tsp salt
- 55g/2oz jaggery or brown sugar, if needed
- 310g/11oz coconut, freshly grated
- 3-4 fresh hot green chillies, coarsley chopped
- ½ tbsp cumin seeds
- 290ml/½ pint natural yoghurt, lightly beaten
- 2 tbsp coconut oil or any other vegetable oil.
- ½ tsp brown mustard seeds.
- 3-4 dried hot red chillies, broken into halves
- ½ tsp fenugreek seeds
- 10-12 fresh curry leaves, if avaliable
Preparation method
- Put the mangoes in a meduim-sized pan. Add 250ml/9fl oz water. Cover and stew for 8-10 minutes over a meduim-low heat. Stir occasionally. Add the turmeric, cayenne pepper and salt. Stir well. (If the mangoes are not sweet enough, add the jaggery or brown sugar to make the dish sweeter.)
- Meanwhile, put the coconut, green chillies and cumin seeds in to a blender. Add 250ml/9fl oz water and blend to a fine paste.
- When the mangoes are cooked, mash them to a pulp. Add the coconut paste. Mix. Cover and simmer over a meduim heat, stirring occasionally, until the mixture becomes thick. This should take about 10-15 minutes. Add the yoghurt and heat, stirring, until just warmed through. Do not let the mixture come to the boil. Remove from the heat and put to one side. Check for seasoning.
- Heat the oil in a small pan over a meduim-high heat. When hot, add the mustard seeds. When the mustard seeds begin to pop (a matter of a few seconds) add the chillies, fenugreek seeds and the curry leaves. Stir and fry for a few seconds until the chillies darken. Quickly add the contents of the small pan to the mangoes. Stir to mix. Chicken,prawns,shrimps can be added.
Perfect Chickpea curry
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| Chickpea Curry |
Healthy, cheap and filling: this tasty chickpea curry is perfect for a weekday dinner.
Ingredients
- 1 tbsp oil
- 1 onion, chopped
- 1 garlic clove, crushed
- ¼ tsp salt
- ½ tsp cumin powder
- ¼ tsp coriander powder
- ¼ tsp turmeric powder
- ¼ tsp red chillie powder
- 1 fresh tomato, chopped
- 1 x 400g/14oz can chickpeas, drained and rinsed
- 5cm/2in piece root ginger, grated
- pinch of garam masala
- Pitta breads or plain basmati rice, to serve
Preparation method
- Heat a deep saucepan or a medium sized wok and add the oil or butter followed by the onions and garlic.
- Fry the mixture till the onions are caramelised. Then add the salt, cumin, coriander, turmeric and red chilli powders. Mix for a minute and tip in the tomato. Cook the sauce until it begins to thicken.
- Add ¼ cup of water and stir. Then tip in the chickpeas and mix. Mash a few of the chickpeas while cooking. Cover and simmer for five minutes. Then add the ginger and the garam masala. Cook for another minute.
- Serve with pitta breads or plain basmati rice, Pea Curry.
Try this Delicious Refreshing 'MANGOES IN ANISE-CHILLI' sweet after any hot curry.
| MANGOES IN ANISE-CHILLI SYRUP |
Serves 4
Cooking time 15 minutes
Marinade time 30 minutes
2 fat,ripe mangoes
60g agave nectar
Zest and juice of 2 limes
1 star anise
1 red chilli, de-seeded and finely
chopped
2 tbsp good quality tequila
Good quality vanilla ice cream
Small handfulmint leaves
COOKING-Method
Skin and dice the mangoes. Put the agave necar,zest and juice of the limes, star anise, chilli and tequila in a small pan and bring to simmering point.
Simmer for 5 minutes and then turn off the heat, allowing the mixture to cool anf infuse with all the flavours.
When the syrup is cool pour over the mango flesh and allow to marinade for 30 minutes in the fridge.
Serve with scoops of vanilla ice cream and torn mint leaves scattered over the mango.
Healthy Spicy Chicken and Sweet Potato Wedges
Ingredients and Preperation
1) a whole skinned chicken
2) a large pan of cold water
3) 1 teaspoon of cumin seeds
4) 1/2 teaspoon of tumeric powder
5) 1/2 teaspoon of paprika powder
6) 1/2 inch of chopped fresh ginger root
7) 1 bay leaf
8) 1 small onion peeled and cut in half
9) 2 crushed garlic cloves
10) 4 cloves
11) 2 inch piece of cinamon bark
12) 1 red chilli split length wise and de-seeded
To cook
Bring large pan of water to the boil and add all the spices. Add the chicken after making shallow slits across the breast and thighs to allow spices to penartrate meat. Turn heat low place lid on pan and gently simmer till chicken is cooked, about 1 hour.
Sweet Potato Wedges
Put washed sweet potato's on a shallow baking tray after cutting into wedges, sprinkle with olive oil and season. Red or green peppers can be added to tray and red onion quaters, and whole garlic bulbs if required.
Cook in an oven until cooked at around 350 degrees f. about 20 minutes.
Bring large pan of water to the boil and add all the spices. Add the chicken after making shallow slits across the breast and thighs to allow spices to penartrate meat. Turn heat low place lid on pan and gently simmer till chicken is cooked, about 1 hour.
Sweet Potato Wedges
Put washed sweet potato's on a shallow baking tray after cutting into wedges, sprinkle with olive oil and season. Red or green peppers can be added to tray and red onion quaters, and whole garlic bulbs if required.
Cook in an oven until cooked at around 350 degrees f. about 20 minutes.
Serve drained chicken with wedges,peppers and onions, squeeze garlic out of garlic bulb, can be spread on crusty bread of choice.
Butterflyed Whole Spicy Chicken
Ingredients
All of above spices of Healthy Spicy Chicken recipe.Split a whole chicken by cutting on underside nose to tail, and pull apart to splay chicken.
To cook
Put spices in the bottom of a roasting pan with sliced onions, peppers ,Chilli and garlic. Put a wire tray over above and place butterfyed chicken on top. Sprinkle with olive oil and season with salt and black pepper.
Place in a pre-heated oven at 350 degrees f. and cook for about 1hour 20 minutes depending on size of chicken.
When cooked place chicken on a large serving dish. Pour some of fat away from roasting tin and pour remaining juices into a solid pan and reduce until sauce is thicker and pour over chicken.
Healthy
Serve with rice, french fries, wedges etc.
THE PERFECT PUNJABI AUBERGINE CURRY
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| Aubergine curry |
INGREDIENTS
1 large aubergine
2 tablespoons vegetable oil
1 teaspoon cumin seeds
1 medium onion,sliced thinly
1/2 tablespoon ginger root, minced
1/2 tablespoon garlic,minced
1 tablespoon curry powder
1 tomato diced
110g low- fat plain yoghurt/greek 0% fat
1 green chilli,finely chopped
1 teaspoon salt
Half a bunch of fresh coriander,chopped finely
METHOD
1) Heat oven to 230c/210c fan/gas 8
2) On a baking tray,bake the aubergine whole in the oven,allow to cool,then peel and chop into chunks.
3) In a pan,heat the oil then add the cumin seeds and onion.Fry over a medium heat until the onion is tender.
4) Add the ginger,garlic,curry powder and diced tomato.Cook for 1 minute before stirring in the yoghurt,aubergine and chopped chilli.Add salt to taste,then cover and cook on high for heat 10 minutes.
5) Remove the cover and reduce the heat to low.Cook for a further 5 minutes,serve and garnish with fresh coriander..
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