English Vegetable Curry Recipe
Healthy, antioxidant rich plant based curry
Equipment
- Very large saucepan or pot
- Medium saucepan
- Wooden spoon
Ingredients
- 4 fist size potatoes skinned and cut into about 4-6 pieces each
- 4 medium carrots sliced into 1cm slices at an angle
- 1.5 cups frozen green peas
- 1 head of medium cauliflower cut into florets
- 2 medium thickly sliced, white onions
- 1 head of broccoli cut into florets
- 2 heaped tbsp of medium OR hot curry powder depending on your preference
- 2 heaped tsp of turmeric
- 15 cardamon pods crushed, then seeds taken out and crushed
- 1 heaped tsp ginger powder OR thumb sized piece of fresh, grated ginger
- 2 tsp vegetable bouillon
- 1.5 tbsp soy or tamari sauce
- ½ can of low fat coconut cream or 1 x cup of sugar free soy milk for low calorie version. Homemade cashew milk for whole foods plant based. Or oat cream made from whizzing up 1 part oats to 4 parts water in your blender.
- 1 tsp tomato paste
- 1-2 tsp of coconut or brown sugar You can substitute this with date paste made from soaking whole dates and blending with a little water.
- 2.5 roughly cups water
- TO SERVE OPTIONAL
- Brown rice
- Chopped mango
- Poppadoms
Instructions
- If you aren't using pre cooked rice, then get your brown rice on to cook. Basmati goes well with this dish, but it really is about personal preference.
- Next, peel and chop your potatoes into about 16 pieces. Get them into your steamer and begin to cook. You will need these fully cooked before you add them to your curry, but don't over cook or they will break up when you mix them in.
- Next, slice your onions thickly and start to soften on a medium heat in a very large, non-stick saucepan. Add a little hot water to the bottom to prevent sticking, and keep adding more as it dries out. Don't let your onions caramalise too much!
- Whilst your onions are softening, slice your carrots and add to the pan.
- Soften down further for about 3 minutes.
- Meanwhile prepare your other veggies of cauliflower, broccoli, peas and garlic.
- Before you add your veggies, mix in all your spices, including your crushed garlic, coconut sugar, vegetable bouillon and lots of black pepper. Dy fry whilst stirring continuously for about 1 minute to bring out the flavour of the spices.
- Add 1 x cup of your water, tamari/soy sauce, and all other veggies. Cook down for about 10 minutes to soften.
- Add the rest of your water with your coconut cream and tomato paste.
- Cover and let simmer on a very low heat until your vegetables are tender (about 10 minutes). Stir often.
- At this point, you will want to adjust your spices if you need to. You will find that you may need to add more coconut sugar to get the taste right. If you get the sugar and sweetness wrong in this dish you won't get the balance you need for the spices to come alive, and it will taste pretty bad. Just add more sugar very slowly (you should only need roughly 1-2 x tsp altogether, but because curry powders can vary you will need to check for yourself).
- If your curry seems too dry, feel free to add more hot water. But don't over-do it as you want a thick sauce along with the veggies so you have something for you rice to soak up. If your curry is too runny, add some cornstarch to thicken.
- Add your pre-cooked potatoes to the curry, and fold in very gently as not to break them up.
- Serve with your rice, chopped mango and poppadoms. There's no need to use sugary, shop bought mango sauces, because a finely chopped (or crushed), very ripe, mango is 10x more delicious and WAY healthier!
- This delicious curry will keep well in your fridge for about 3 days. In fact, the flavours get better over time, so do feel free to batch cook this and eat it for more than one meal.