Healthy and fitness: vegetable Korma
Next in my Healthy eating and fitness series I take look at a healthy vegetarian Korma curry recipe
Everyone loves a good curry, I think I qualify as part of everyone, so I do too! I guess that’s my way of saying I love everything about curry, as I have said before. It’s got to be one of the top comfort foods there is. Feeling down, a curry will perk you up, under the weather? a spicy Madras will clear out the cobwebs and for nights in, snuggled up on the sofa, for me its got to be a creamy Tikka Masala or a sumptuously rich Korma, just like this one.
Curry is seen as something which isn’t healthy and seems to have a bad reputation when it comes to fat, but I don’t think that has to be the case. If you get it from a take away or as a ready-made meal then it can be unhealthy, depending on where you get it from. But if you think about it, cooking it at home, you are basically using vegetables, spices and yogurt and not much more. Switch to a low-fat yogurt and watch how much cooking oil you use and you can make a really healthy curry in no time.
Last week we were both really busy with work and getting ready for our holiday to Rome next week. Most evenings we were looking for something quick and easy for dinner; Hana made this vegetable curry for us last week when we were looking for a veggie packed meal that was also quick and easy to make.
I looked up a few vegetable curry recipes and put this together from them. It’s a bit of a hotch-potch of different recipes, which might just be why it works as well as it did. The main inspiration was from a creamy vegetable curry recipe on BBC good food, which served as a good base. When I hit the shops I varied the ingredients and then Hana played around with the quantities as well so it really became our own.
Creamy vegetable curry.
Serves 2 hungry people. Serve with rice or naan bread.
1 tbsp vegetable oil
2 onions, finely chopped
4 cardamom pods,
2 tsp ground cumin
1-2tsp ground coriander
½ tsp ground turmeric
2 large green chillis, deseeded and finely chopped
1 garlic clove, finely chopped
1 pack of fresh mixed vegetables (we used a pack with green beans, sugar snap peas, tenderstem broccoli and baby corn)
hot water – use as much as you need to obtain desired consistency
400ml yogurt (or use low-fat yogurt to be a bit healthier)
4 tbsp ground almonds (using more or less will adjust the sweetness of the curry).
Recipe for Vegetable Korma for 2
If you are serving with rice, pop this on to boil now as the curry shouldn’t take too much time to make.
Heat the vegetable oil in a large pan. Finely chop the onion then add it to the pan with the spices as measured above. Gently cook the onion and spices over a low heat for around 5 mins, until the onion is softened and both the oil and onion have taken on the flavour from the spices.
While the onion is cooking, finely dice the chillis and garlic. Add these to the pan and cook for 1 min, then throw in the mixed vegetables and cook for a further 5 mins.
Add around 300ml of water, you can always add more later if you need it, bring to the boil and then simmer. Cook until the vegetables are a little softened and the liquid has begun to reduce down, this should be around 5-10 minutes. Remove from the heat and stir through the yogurt and ground almonds to taste.
Serve with the boiled rice.
Other curry recipes you might like
Recipe, text and photos By Russell Bowes
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