Low Calorie Indian Curry

Submitted by Miriam B

"A low calorie curry. --- This recipe is adapted from a traditional Aloo (cauliflower) curry. I've done quite a bit of tweaking and experimenting to make it tasty without the oil / butter / nuts / etc that are normally in Indian curries. --- For anyone wishing to experiment further: - the small amount of oil is necessary to cook the spices (otherwise it just won't taste right). - the saute-ing and roasting adds a lot of extra flavour without any extra calories. - the tomato / onion / carrot paste adds thickness to the curry - the carrot adds sweetness - the stock & spices all add flavour without calories. Feel free to experiment with different spices. - the long simmering is important to add depth and subtlety to the flavour. - if the curry tastes bitter check: Did you burn any of the spices? (turmeric especially burns easily if you fried it, and the garam masala step can be quite tricky). Did you cut the ends & skin off the onion? Did the onion get sauted? - Add some honey to counteract any bitter taste."

 

• Ready In: 1hr 30mins
• Ingredients: 20
• Serves: 6-8

ingredients

• 1 teaspoon cumin seed
• 8 green cardamom pods
• 4 cloves
• 8 garlic cloves, chopped
• 2 inches fresh ginger, chopped
• 1 onion, chopped
• 1 carrot, chopped
• 1 1⁄2 teaspoons walnut oil (or other nutty oil)
• 1 tablespoon garam masala
• 1 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1⁄4 teaspoon chili powder (or to taste)
• 140 g tomato paste (thick concentrated paste)
• 4 cups water
• 2 stock cubes (vegetable or chicken)
• 1 bay leaf
• 1 head cauliflower
• 300 g spinach, chopped
• 1⁄4 teaspoon salt (or to taste)
• honey (optional & to taste)

directions

1. In a non stick or well seasoned pan roast cumin seeds, cloves and cardamoms on a high heat until they are aromatic and the cumin seeds start to go brown. Remove the cardamon seeds from the husks, discard husks. Grind the toasted spices.
2. Spray pan with oil. Saute carrots. After a minute add onions. After another minute add ginger and garlic. Cook until the onions are soft.
3. Mince the onions, carrots, ginger and garlic into a paste. Mix in the tomato paste, the crushed toasted spices, the coriander and chili powders.
4. Add oil to pan. Add garam masala to cold oil. Mix - it should form a thick oily paste. Heat up pan until spices are just sizzling. Cook until fragrant (up to 30 seconds). Be very careful not to burn the spices.(This step might be easier in a wok, or at the edge of the pan so the oil pools.).
5. Add paste. Mix. Turn up heat to med/high & fry until the paste starts to dry out.
6. Add water, bay leaf, turmeric and stock. Mix. Bring to the boil then reduce to a simmer. Leave simmering while you cook the cauliflower.
7. Preheat oven to 220 deg Celsius. (425 Fahrenheit).
8. Cut cauliflower into large bitsize pieces.
9. Cover an oven tray with baking paper (or grease). Spread cauliflower out on oven tray one layer deep. Sprinkle generously with salt. Bake. Turn over after 15 min and add extra salt. Bake until cooked but firm.
10. When cauliflower is almost ready, remove bay leaf and add chopped spinach to curry. Cook until spinach is soft (approx 3 min).
11. Add salt to taste.
12. Optional - add honey to taste.
13. Carefully add the cauliflower - don't stir too much or it will turn into a mush.
14. Serve hot. You can eat it as is or with rice or naan bread.