IN SEASON
SRI LANKAN VEGETABLE CURRY WITH BROWN RICE
If you don’t fancy a vegetarian curry, try adding fi sh: it adds an extra boost of protein and makes it even heartier.
If you receive a weekly vegetable box, it’s the perfect foundation
for a vegetarian curry – whatever the season. Bob Andrew, recipe box chef at Riverford, gives us
ideas for making the perfect veg box curry.
It could be argued that, aſt er soup, a curry is most people’s go-to option for using the end of a veg box. With a bit of forward planning you can make your seasonal veg the star rather than the second choice. Veg curry is by no means a poor substitute for meat, in fact it dominates across India due to the large number of Hindus who adhere to a vegetarian diet.
T ere is a lot to be said for a simple curry as we know it in this country; a good spice paste or mix thickened into a sauce with some tomatoes and/or coconut milk. Potatoes, celeriac, caulifl ower, squash and parsnips can all add body and bulk, along with some lentils or chickpeas. You can stir something greener and fresher in toward the end; spinach, chard and kale are all contenders.
You might want to use your veg to create a simple side dish. Some grated beetroot lightly cooked with a little chilli and desiccated coconut makes a vivid relish. Cabbage and kale can be fi nely shredded and fried with cumin, ginger, chilli and mustard seeds. I like to chop through some lime pickle and fresh coriander at the end. Boiled potatoes and spinach can be fried together with some spice to make the simple and universally adored sag aloo.
If you are willing to deep-fry, then a whole world of bhajis and pakoras is open to you. T ey are just sliced, grated or wilted veg bound in a simple gram (chickpea) fl our batter. Onions are the obvious choice but carrots, courgettes, spinach and even caulifl ower fl orets will work. You can add whatever herbs and spices take your fancy. A dip of yoghurt or raita cools and completes the snack.
1.5 tbsp coconut or sunfl ower oil 10 fresh curry leaves (optional) 1 onion, fi nely chopped 5cm piece of root ginger, peeled and fi nely grated 5 cloves garlic, crushed Half a tsp ground turmeric Half a tsp ground cinnamon
1.5 tbsp mild curry powder
Half a tsp chilli powder (optional) 1 tsp garam masala 1 tsp sweet smoked paprika 16 cherry tomatoes, halved 2 x 400ml cans full-fat coconut milk 2 carrots, thinly sliced 1 green pepper, deseeded and cut into bite- sized chunks 200g skinless and boneless cod or sea bass fi llets, cut into bitesized pieces (optional) Sea salt and freshly ground black pepper 1 spring onion, fi nely sliced, to serve Cooked brown rice, to serve
1 Heat the oil in a frying pan over a medium heat. Add the curry leaves (if using) and fry for 2–3 minutes until the leaves begin to crisp up and brown.
2 Add the onion and ginger and sauté gently for 5 minutes, until the onion has softened, then add the garlic and fry for a further minute until aromatic. Add the spices, tomatoes, half a teaspoon of salt and a good grind of black pepper. Fry for a further 2 minutes until aromatic, then add the coconut milk, carrots and green pepper.
3 Bring to the boil, then reduce the heat and simmer gently, stirring occasionally, for 20–25 minutes until the vegetables are cooked through and the sauce has reduced down a little. If you are using fi sh, add it to the curry for the last 5 minutes of cooking time, until just cooked through.
4 Serve with the spring onion scattered over the top and rice alongside.
Cook Happy, Cook Healthy by Fearne Cotton, published by Orion. Photography by Tamin Jones.
SERVES 4-6
INDIAN MASALA ROAST CARROTS WITH COCONUT RED LENTILS & FLAT BREADS
Sweet, earthy carrots are the perfect vehicle for a whole host of spices. Be sure to cook the lentils on a low heat: too hot and they will stick to the base of the pan as they absorb water and thicken.
SERVES 2
500g bunched carrots 2 red onions 1 tbsp garam masala Plain oil, e.g. sunfl ower Salt & pepper 150g red lentils 1 fresh chilli 3 garlic cloves 1 tsp mustard seeds 1 tbsp curry leaves 2 tbsp medium curry powder 400ml coconut milk 2 tomatoes 30g coriander 4 fl atbreads or tortillas 1 lemon
22 | THE WEST COUNTRY FOODLOVER
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72