If you love a good curry but have hesitated to cook one yourself, this recipe is for you.
It uses readily available ingredients. In fact, you're likely to have some of these already waiting in your fridge, and the rest can be found in a supermarket, or even in your local corner store.
It doesn't require any complex kitchen appliances, or advanced skills.
The beauty of curry dishes is in their versatility. While this plant-based recipe uses a particular set of vegetables and legumes, traditionally there are myriads of combinations, which means you can easily substitute some of these ingredients or add more to the list.
A well-balanced curry dish will have most of the nutrients you require, and what's even better, in this case these nutrients all come from plants.
Chickpeas are a great source of protein in the plant-based diet, as well as contributing to your daily fat intake, along with coconut milk.
Potatoes will provide a nice portion of complex carbs, and of course think of all the dietary fibre you'll get in this dish!
Ingredients:
- 1 onion
- 1 small carrot
- 1 courgette
- 2-3 medium potatoes
- 1 can of chickpeas
- 1 can of chopped tomatoes
- ½ can of thick coconut milk
- 2 tbsp oil
- 2 tbsp mild curry powder
- a handful of dried apricots (optional)
- vegetable stock
Garnish with soya or coconut yoghurt.
Equipment Required:
- 1 large frying pan
- 1 medium pot
- chopping board and a knife
- wooden spoon
- can opener
Method:
1. Fill the pan about half-way with water and bring water to boil. While the water is boiling, chop your potatoes.
Add a pinch of salt, then add potatoes to the pot and let them cook until you can easily pierce the potato chunks with a fork. If you wish to reduce the cooking time, simply cut the potatoes into smaller cubes.
2. While the potatoes are cooking, chop up your veggies.
Add oil to the frying pan and let it heat up, then add your onion, carrot and courgette to the pan and fry until the onion becomes soft, stirring frequently with a wooden spoon. If you're using white onion, the colour will turn to golden brown, that's your cue.
You can use red or white onion. Adapt to whatever is in the fridge.
3. Next up – vegetable stock. I deliberately did not include the amount as it depends on the format of the stock you are using.
If using a cube or powder, add 250ml of boiling water to a cup, then add one stick cube or 2 tsp of stock powder and mix well, then pour over the lightly cooked vegetables.
If using a stock pot, one is usually enough, and you can add it straight into the pan, pouring 250ml water over the contents.
4. Empty the tinned tomatoes into the pan, add coconut milk and curry powder, stir thoroughly until the sauce is deep orange colour.
5. Once the potatoes reach the desired consistency, drain the water from the pot and add potatoes to the curry.
6. Finally, drain water from chickpeas and empty the contents of the can into the pan. If using apricots, chop them into halves and throw them into the dish as well.
Mix all the ingredients together, then reduce heat and let your curry simmer for 2-3 minutes. You're done!
Serves 2, or more if treated as a side.
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This curry can be served with a side of rice, flatbread (traditional naan bread usually has cow's milk in it but can be easily substituted for pitta) or poppadoms. Garnish with soya or coconut yoghurt, coriander, sprouts or even nuts such as almonds or cashews.
With pine nuts and sprouts on top.
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