After spending five weeks travelling around India I have vowed to try and eat more vegetarian food. I haven’t given up meat and fish but I think it is healthier and let’s face it cheaper to have at least one day a week where vegetables are the stars of the show. This is a recipe that was taught to me by Rajan who is one of the chefs at the idyllic Shreyas Retreat in India.
|Rajan guides me through his curry recipe at Shreyas Retreat|
Shreyas grows over half of the food it uses in its own organic vegetable garden and even has its own small herd of cows which keep the grass in the grounds trim and produce fresh milk for the retreat. As Shreyas is a yoga retreat the emphasis is on healthy food and so this is a very light curry recipe which uses oil instead of the heavier ghee which is often used in Indian cooking.
|The vegetables ready to go in the curry|
All the instructions are below but I have also posted a video of Rajan showing me how to make the key parts of the vegetable curry.
1 cup baby corn, finely diced
I cup carrot, finely diced
1 tbsp neutral oil like sunflower oil
2 tbsp red onion diced
1 tomato, diced
1 tsp fresh ginger, minced to a paste
1 tsp fresh garlic, minced to a paste
1 cup green beans, finely diced
1 cup cauliflower florets, finely diced
1/2 tsp garam masala powder
1/2 tsp Kashmiri chilli powder (can use any mild chilli powder)
1/2 tsp cardamon powder
1/2 tsp fenugreek powder
1/2 cup fresh coriander, chopped
|Reducing the curry|
1. Bring a medium sized saucepan of water to the boil and add the carrot and corn and cook over a high heat for 5 mins before adding the green beans and cooking for a further 2 mins.
2. Meanwhile heat a frying pan with 2 tbsp of oil on a low heat. Once the oil is hot add the red onion and sauté for 2 mins or until the onion starts to soften and change colour.
3. Remove the pan from the heat and add the ginger and garlic paste to the onion then return to the heat and continue to stir for 1 minute.
4. Add the diced tomatoes into the frying pan and stir then add 1 tsp salt and half a cup of water. Cook over a medium heat for 2 mins while stirring then set aside until cool.
5. Add the cauliflower to the vegetable mixture and cook for a further 2 mins or until all the vegetables are tender.
6. Drain the vegetables (making sure to set aside the water they were boiled in as vegetable stock) and rinse under cold water to refresh them and maintain the colour of the vegetables.
7. Once the ginger and garlic mixture is cool blend it in a blender until it is smooth.
8. Put the blended mixture in a frying pan over a high heat, add half a cup of the vegetable stock to dilute the mixture along with the garam masala and chilli powder. Stir the mixture and cook for a further 2 minutes or until it starts to come to the boil.
9. Add the vegetables to the mixture with the cardamon powder and fenugreek powder and half a cup of water and mix together well and continue to cook over a medium heat for a further 5 mins or until the sauce is thick.
10. Check if more salt is needed then garnish with the fresh coriander and serve.
Serves four people. The curry mixture can be kept for a few days in the fridge and the taste will improve as the flavours intensify or you can freeze it.