Quick, easy and just happens to be healthy. This Vegetable Indian Curry is full of veggies and full of flavor.
Today I’m taking you to curry school. There are many countries that make a variety of different curries, today I’m bringing you an Indian curry.
An Indian curry is made up of a blend of spices. There are many different spices in different combinations that are used to make the varieties of Indian curry that vary from mild to very spicy.
The most common spices that you will find in Indian curries are cumin, turmeric, coriander and ginger. There are others that are less-known like cardamom, fenugreek and tamarind and Kashmiri or Kashmirilal (spicy red chilli powder) just to name a few for which there are any number of ways to blend the for differing results.
Everyone knows the curry powder that you can find in the store. This is just a blend of some of the spices mentioned above but to really achieve a great curry taste, mixing your own is key.
In addition to being gluten-free, low carb/keto (minus the rice), this Vegetable Indian Curry is very low in fat and calories, plus there are health benefits. The turmeric is an anti-inflammatory and there are probiotics and protein in the Greek yogurt. Why wouldn’t you want to make this?
One of the fun things about eating Indian food is the variety of other dishes you can serve for a buffet-type feast. I have so many other recipes like Curry Vegetable Basmati Rice, Indian Tomato Chutney and most importantly Naan Bread (< click for recipe). You can browse all my recipes by clicking here > Indian Recipes
So getting back to curry school. Adding the blend of spices is just a small part of getting the really good curry flavor. The spices themselves actually need to cook in oil to not only release their flavor, but take away the raw taste.
Using the traditional Indian method of making a garlic/ginger paste and a fresh tomato blended with tomato paste, these items are added after the spices so they can all cook together to develop the flavors. We’re flavor building.
Cooking with yogurt
Adding yogurt to hot curries can make it separate and your sauce will look like there are little white flecks all over.
Why did the yogurt separate?
This is just what happens when yogurt is heated, and why it is added after the curry is taken off the heat. It should never be boiled.
To fix the yogurt issue. I have been known in the past (because of picky eaters) to fish out all the vegetables and blend the sauce. This is a good option if you have people who may question your cooking.
If you don’t mind the way it looks, you can leave it. You can also try whisking the sauce without breaking up the vegetables.
- 3 garlic cloves, peeled
- 1-inch (2 ½ cm) piece of fresh ginger, peeled
- 1 small jalapeño pepper, seeded and chopped
- 4 ounces (113 grams) tomatoes, chopped
- 1 tablespoon tomato paste
- 3 tablespoons vegetable oil
- 6 ounces ( 170 grams) yellow onion, chopped
- 1 red bell pepper, chopped
- 1 teaspoon ground cumin
- 1 teaspoon turmeric
- 1 tablespoon ground coriander
- 1 teaspoon ground ginger
- ½ teaspoon kashmiri/red Indian chili powder (substitute cayenne pepper)
- 1 teaspoon salt, or to taste
- 1 tablespoon maple syrup
- 1 1/2 cups (354 ml) vegetable broth
- 8 ounces (226 grams) carrots, peeled and cut into large pieces
- 6 ounces (170 grams) potato, cut into 1 inch cubes
- 8 ounces (226 grams) cauliflower florets
- 1 tablespoon corn starch
- 5 ounces (141 grams) plain Greek yogurt
- ¾ cup (88 grams) fresh or frozen peas
- Add the garlic, ginger and jalapeño pepper to a blender with a little water. Blend to make a fine paste. Remove and set aside. To the same blender, blend the tomatoes and tomato paste. Set aside.
- To a large saucepan, braising pan or Dutch oven, add the oil over medium heat. When hot add the onion and bell pepper. Stir in the cumin, turmeric, coriander, ground ginger, Indian chili powder and salt, cook for 1 minute. Add the garlic/ginger paste, the blended tomatoes and maple syrup, mix well.
- Add the broth, carrots and potatoes, stir to combine. Cover and simmer for 5 minutes. Remove the lid, add the cauliflower and peas. Simmer for 10 more minutes with the lid removed until the potatoes and carrots are tender.
- In a small bowl mix the cornstarch and 1 teaspoon water. Stir into the curry and simmer until thickened. Remove from the heat, stir in the yogurt, a little at time until well combined. Whisking may help prevent any white flecks, which is just the yogurt reacting to the heat. It is perfectly fine to eat. You can separate the sauce from the vegetables and blend if the yogurt looks separated.
- Taste for seasoning, add more salt if needed. Serve with white rice.
Amount Per Serving: Calories: 298 Total Fat: 13g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 10g Cholesterol: 4mg Sodium: 752mg Carbohydrates: 39g Net Carbohydrates: 0g Fiber: 7g Sugar: 18g Sugar Alcohols: 0g Protein: 11g