Saturday 17 March 2007

Healthy Vegetable Curry

Healthy Vegetable Curry recipe

1 Large Onion(cut into slices)
Half a Cauliflower (cut into florets and pre boiled for softness)
1 or 2 Cloves of Garlic ( chopped)
1 Yellow pepper (chopped)
1 green pepper(chopped)
Some mushrooms(sliced)
Olive Oil
cup of creamed tomatoes
Coriander seeds(just a sprinkle of each seed)
Mustard seeds
Cumin seeds
chilli powder( half a teaspoon or more if you like it spicy)
ground ginger(3\4 a teaspoon)
garam massala(2 teaspoons heaped)
turmeric(1 teaspoon)
ground coriander(1 teaspoon)
ground cumin(1 teaspoon)

Before you start please note that the shape or size you cut your vegetables does not matter. If your curry needs more moisture add a little water -but only a little water a time. Also add more olive as you go along.

Heat some olive oil in a pan or wok and add the chopped onions. Cook for a few minutes then add the garlic, only gently cook the garlic for a minute or so. Spoon out the contents of the pan into a bowl and turn down the heat(sometimes even pull the pan off just for a moment)then add the coriander, cumin and mustard seeds and fry them until they 'pop'. Then add back the onions, garlic and add the creamed tomatoes.

Stir in the ginger powder then add the turmeric, cumin and coriander powder and stir it into the curry with a splash of olive oil. Let it cook on a medium heat for a few minutes then add the peppers and cauliflower and garam massala.

Cook for 5 minutes or so then add the mushrooms and chilli powder. When the veg is all cooked it's ready ! Add a some tomato puree if it needs thickening a little.

If you like chicken curry replace the cauliflower with chicken peices. But always remember that chicken must be piping hot before you eat it.

Also please see my other vegetable curry with photo recipe guide.


Anonymous said...

This looks delicious and I am thinking of trying it, but what are creamed tomatoes? Do you buy them in a can? I am in Canada maybe we don't have such a thing.
Thanks Dale

Chef Jeena said...

Hi Dale Thankyou for visiting and leaving a comment. Creamed Tomatoes are just pureed tomatoes. You could mush up any tin of tomatoes from your supermarket or you can put a few cherry or your normal tomatoes into a blender and pulp them. If you click on this link Jeena's Curry it will help you along with the step by step pictures. It is a simular recipe. I hope this helps :) Maybe you could let me know how it goes? :)