Buffer

Low Calorie Vegetarion Recipes – Curries

Curries can be as simple as adding a few spices or a paste to a vegetable dish. Having a number of spices, a mixed powder or paste on hand will mean you can dish up a mouth watering dish in no time. If using a powder or ground spices, check that they have been recently ground. Otherwise, much of the flavour will have disappeared.

Pumpkin Pea Curry (serves 4-6)

300g fresh or frozen peas, 1 kg pumpkin (peeled and cubed), 2 large onions (chopped), 4 tsp chopped garlic, 2 tsp tumeric, 2 tsp chilli powder, salt to taste, 3 cups of vegetable stock, 1tsp grated fresh ginger, 2 tsp black mustard seeds, 1 tsp cumin seeds, 1 tbs vegetable oil.

Measure out the spices into a bowl. Heat oil in large pot, add spices, onion, garlic, ginger and stir for 1 minute, add vegetables, stir for 1 minute, then add stock. Bring to boil, then lower heat and simmer until tender approx 20 minutes. Serve with rice and toasted shredded coconut.

For variation: replace 1 cup of stock with 1 cup of light coconut milk.

________________________________________________________________

The recipes below have been adapted from Madhur Jeffrey’s Indian Cookery

Cauliflower Curry

Ingredients: 1 tbs vegetable oil, ½ tsp cumin seeds, ½ tsp yellow mustard seeds, 2 cloves garlic (finely chopped), 2.5 cm fresh ginger (cut into slivers), 450g (1lb) cauliflower (cut into florets or pieces), 1-3 fresh green chillies, 4 tbs water, ½ tsp garam masala, pinch of chilli powder, salt to taste, freshly ground black pepper.

Low Calorie Vegetarion Recipes   Curries

Add oil to wok or large pot, and when hot, put in the cumin and mustard seeds. When the seeds start to pop (a few seconds), add garlic, ginger, cauliflower, green chillies. Stir and cook for about 6 minutes or until cauliflower is slightly brown. Now add salt, pepper, garam masala, chilli powder and stir well. Add water and cover. Cook for 2 minutes and serve.

________________________________________________________________

Green Bean and Mushroom Curry

Ingredients: 2 tbs vegetable oil, , ½ tsp cumin seeds, ½ tsp ground tumeric, 1½ ground cumin, 2 tsp ground coriander, ½ garam masala, pinch of chilli powder, 1 medium onion (cut in half and sliced), 5 cloves garlic (finely chopped), 2.5 cm fresh ginger (cut into slivers), 450g (1lb) green beans (trimmed and cut into 5cm (2inch) pieces), 225g (8oz) mushrooms (thickly sliced), 1 tomato (coarsely chopped), 4 tbs water, salt to taste, freshly ground black pepper, 120ml (4floz) water.

In a large pan, over medium heat, add oil. Put in cumin seeds, when hot. When they start sizzling, add onion, Stir and cook until onions brown, then add garlic and ginger. Just as the garlic browns, put in the mushrooms. Stir and cook for about 2 minutes, then add the beans, remaining spices, tomato and water. Bring to boil, then cover, lower heat and simmer for 15 minutes. Remove cover, raise heat, boiling off most of the liquid, stirring gently.

_________________________________________________________________

The best idea is to experiment. Use different mixtures of vegetables or other ingredients, such as:

  • potatoes, zucchini and capsicum (peppers)
  • add a can of chickpeas or lentils to the vegetable mixture
  • combine tofu or tempeh (cut into cubes) with a mixture of beans, sweet potato, tomatoes
  • give it a sweet twist by adding dates, lentils, onions, carrots and celery