Tuesday, 10 April 2012

Healthy mixed vegetable curry recipe

This is a really good recipe to do because it uses up all of your left over vegetables, or whatever you have in your fridge. All combinations of vegetables go really well cooked like this so just let your imagination go wild! Oh I forgot to mention that its mega healthy too because it hardly needs any oil! How goods that!

Ingredients:-
( What i used on this occasion )

3-4 tomatoes (chopped)
2 large potatoes (peeled and chopped and put in a bowl of salted water)
1 small sweet potato (peeled and chopped, but slightly larger than the white potato.)
1 aubergine (roughly peeled and chopped(put into a bowl of cold salted water)
5-6 florets of broccoli (par-boiled)
5-6 florets of cauliflower (par-boiled)
a hand full of sugar snap peas (de-stringed)
1 carrot (peeled, chopped and par-boiled)
1/2 tsp mustard seeds
1 tsp cumin seeds
1/4 tsp asafoetida or to taste
1 tsp garlic paste
1/2 tsp ginger paste
1 green chilli (chopped into rings)
1 tsp kashmiri chilli powder but just use 1/2 normal chilli powder
3/4 tsp turmeric powder
1 heaped tsp coriander and cumin powder.
1 tsp sugar or to taste
1 tsp salt or to taste
fresh green coriander
1 tbs fenugreek leaves (optional)

Directions:-

1)Heat 1 tbs oil into a large pan and add the cumin seeds, let them pop like pop-corn for about 30 seconds. Then add the cumin seeds and the asafoetida. Give it a quick stir and then ad the tomatoes. Cook them until the are all nice and mushy. This should take about 5-10 minutes

2)Add the garlic, ginger and the chilli's and cook for a few minutes, stirring all of the time to make sure that the bottom does not burn on the heat. You should start to get a really nice aroma from the fresh ingredients and this is the time to add all of the powdered spices and a splash of hot water- but only a splash! Cook the spices on a very low heat for about a minute.

3)Add the fenugreek leaves and some of the fresh coriander. cook until wilted and mix in the sugar and the salt.

4)Drain the potatoes and aubergine, add to the pot and give the mixture a really good mix together. You might need to add a splash of water, cover and cook for 5 or 10 minutes or until the potatoes are nearly done.

5)Add all of the other par-boiled vegetables and mix in carefully to avoid everything breaking up to much. Cover again and cook for about 10-15 min on a low heat, just to let all of the flavors come together.

6)Check that all of the vegetables are cooked through. Oh and don't forget to check the salt and sugar levels. The best curry is the one where the balancing of the flavors are taken into careful consideration. Don't be scared to keep checking the seasoning and that way it wont take you long to learn how to use them.

7)Serve hot with the sprinkled coriander. Tastes really good with naan bread or chapatis.

Tip:-
Use the water from the vegetables to add to your curry. This will replace the vitamins lost in the bar-boiling process.

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