Warming winter vegetable curry

One of the main ingredients of any traditional curry is the vibrant yellow spice – Turmeric (Curcuma longa).  Now if you haven’t heard yet, the health benefits of turmeric are phenomenal! Its active ingredient curcumin has substantial anti-inflammatory benefits, warning off heart disease, arthritis and Alzheimer’s.  Curcumin also acts as a powerful antioxidant that helps protect cells from free radical damage – this is why it is being heavily researched in the treatment of cancer!

My curry also has a healthy dose of garlic and onion to strengthen your immune system, and lashings of fresh ginger to increase circulation and warm you up! Ginger also touts anti-inflammatory benefits, and is great for nausea – which is why pregnant woman swear by it!  Lastly (and not least!) – cooked tomatoes are bursting with the antioxidant lycopene! This antioxidant helps lower cholesterol and is activated during the cooking process, so its goodness is not destroyed when you serve up!

Ingredients

 

  • 1 tbsp organic Ghee
  • 1 brown onion (chopped)
  • A thumb-sized piece of fresh ginger (finely sliced)
  • A handful of coriander stalks (finely chopped)
  • 4 fresh tomatoes (diced)
  • 1 cup of filtered water
  • Assortment of your favourite vegetables – sweet potato, cauliflower, spinach, zucchini, broccoli
  • Natural yogurt (to serve)

 

Curry paste

 

Curry Paste

  • 2 cloves of garlic (crush the garlic to release its goodness)
  • A thumb-sized piece of fresh ginger (sliced)
  • 1 tsp cayenne pepper
  • 1 tbsp smoked paprika
  • 2 tsp’s garam masala
  • 2 tsp’s turmeric
  • A small bunch of coriander
  • 1 tbsp desiccated coconut
  • 2 tbsp’s of raw almonds (or ground almonds)
  • 2 tbp’s of nut oil (macadamia or coconut oil)
  • Pinch of sea salt and pepper

 

Preparation

 

First prepare curry paste by adding all the ingredients to a blender – whizz up and put aside.

Next, place the ghee in a pot on a medium heat until melted. Add the onion, ginger, coriander stalks and fry for 10 mins (until soft and golden). Now add prepared curry paste and mix thoroughly. Follow with the fresh tomatoes and water, stir and let it simmer for approx. 5 minutes.

Now add vegetables – sweet potato, cauliflower, spinach, carrot, broccoli, zucchini etc and chickpeas

Cover and cook for approximately 20mins (or until vegetables are soft). If the curry is looking a little wet (as vegetables can leech extra water) – cook for 10 mins uncovered.

To serve, top with a tbsp. of natural yogurt and fresh coriander.  Eat alone or with basmati rice.

Additional extras – Chickpeas or lentils make a great addition. Add organic chicken breasts to make a chicken curry. Try adding coconut milk for a creamer curry.