South Indian Vegetable Curry

How To Include The Benefits Of Olive Oil Next Time You Make A Curry.

Updated 14th July 2022

Making A Curry Part Of A Diet For Heart Health

If you’re looking for a heart-healthy way to make your curry, look no further than extra virgin olive oil.  Extra virgin olive oil is rich in heart-healthy monounsaturated fats and antioxidants. These nutrients can help to protect against heart disease and other chronic conditions. In addition, extra virgin olive oil has a lower smoke point than other oils, making it ideal for cooking at high temperatures.

Extra virgin olive oil also contains polyphenols, the beneficial antioxidants that protect against heart disease. Extra virgin olive oil is the best olive oil and contains the most health benefits.

When used in curry, olive oil helps to bring out the rich flavour of the spices without imparting any unwanted taste. As a result, dishes prepared with extra virgin olive oil are more flavourful and heart-healthy. So next time you’re making curry, be sure to use extra virgin olive oil for the best results.

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Ingredients

  • 2 x 15ml tablespoons garlic infused olive oil
  • 1 onion (peeled, halved and cut into half-moons)
  • Pinch of sea salt flakes
  • 1 green chilli (de-seeded and finely chopped)
  • 2 cm chunk fresh ginger (peeled and cut into fine strips)
  • ¼ teaspoon crushed chilli flakes
  • 1 teaspoon turmeric, ground cumin, ground coriander, ground ginger
  • 1 x 400 millilitres can coconut milk
  • 600 millilitres vegetable stock
  • 1 teaspoon sugar
  • 1 x 15ml tablespoon tamarind paste
  • 350 grams cauliflowers & broccoli (broken into florets)
  • 100 grams fine green beans (trimmed and halved) (large handful)
  • 125 grams baby sweetcorn (halved)
  • 150 grams sugar snaps
  • 2 x 15ml tablespoons chopped fresh dill or coriander, or mixture
  • Extra virgin olive oil

Instructions

  1. To make this south indian vegetable curry first heat the extra virgin olive oil in a thick-bottomed casserole or large saucepan and fry the sliced onion sprinkled with some salt until it begins to soften, then add the chopped fresh chilli and ginger strips and stir every now and again while cooking for a minute.
  2. Now add the crushed chilli flakes, the turmeric, and ground cumin, coriander and ginger. Stir well and cook for another minute or so before pouring in the coconut milk, stock, sugar and tamarind paste. Stir to combine.
  3. Bring to the boil, add the cauliflower florets first, then the broccoli. Cook for 10 minutes, then add the fine beans and baby corn. Check the vegetables after about 5 minutes or so to see if they are almost done, letting them cook for longer if they need it.
  4. Once the vegetables are tender, add the sugar snaps and season to taste, then when the sugar snaps are hot, serve, generously sprinkled with the herbs of your choice, in a bowl on top of some plain rice or with some warmed Indian flatbread on the side for dunking. Enjoy!

Here is a way of making sure the odd handful of beans or other vegetable fragments can be eaten up when none of them individually can offer a meal in themselves. You can vary the vegetables according to what you have and of course, Morocco Gold extra virgin olive oil.

Although it may sound odd to suggest further uses for a recipe in itself made up of last-chance-saloon bits and pieces, if you do have a smallish amount of this curry left over, you should know it makes for a wonderful sauce – just heat it up in a saucepan until piping hot over a fillet or two of lemon sole, briefly steamed in a mixture of water and sake. Drizzle with Morocco Gold extra virgin olive oil.

Although it may sound odd to suggest further uses for a recipe in itself made up of last-chance-saloon bits and pieces, if you do have a smallish amount of this curry left over, you should know it makes for a wonderful sauce – just heat it up in a saucepan until piping hot over a fillet or two of lemon sole, briefly steamed in a mixture of water and sake. Drizzle with Morocco Gold extra virgin olive oil.

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