By Brandon McDearis
This month’s recipe is a vegetarian take on an Indian classic. It is super easy to prepare and while flavorful on its own, its mild spice leaves room for some ingredient experimentation. The addition of extra spices here shouldn’t hurt and using a curry paste, rather than a powder, could add some additional flavor, along with some heat.
While putting your own twist on this dish, take pleasure in knowing that most of the ingredients here are very beneficial to your health. In addition to this korma being composed almost entirely of vegetables, certain components stand out here, such as garlic, ginger and the spices making up curry powder for their antioxidant, anti-inflammatory and immune-boosting properties.
The recipe serves six. I recommend serving it over rice or with a side of naan.
Ingredients:
- 2 tablespoons olive oil
- 1 yellow onion, diced
- 3 carrots, sliced
- 2 medium potatoes, cubed
- 1 red pepper
- 4 cloves garlic, minced
- 2 teaspoons ginger root, minced
- 1 jalapeno pepper, seeded and minced
- ¼ cup cashews, chopped
- 2 tablespoons curry powder
- 1 14-ounce can tomato sauce
- 1 cup coconut milk
- 1 cup green peas
- Juice of 1 lemon
- 1 cup cilantro, chopped
- Salt and pepper to taste
Preparation:
- Heat the oil in a skillet and add the next four vegetables. Cook at medium-high heat, stirring often, for about 3-4 minutes. Add the garlic, ginger, jalapeno, cashews and curry powder. Continue stirring together for another 3-4 minutes.
- Add the tomato sauce, coconut milk and green peas. Reduce heat to low and simmer for about 10 minutes or until the potatoes are soft.
- Turn the heat off, add the juice of the lemon, the cilantro, and season well with salt and pepper. Stir together well and allow to sit for at least 10 minutes to allow all of the flavors to develop.
Nutrition Facts:
Calories: 235 / Fat: 14g / Saturated Fat: 2g / Carbohydrates: 28g / Fiber: 5g / Protein: 7g
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Brandon McDearis is a personal chef working in the Charlotte area. He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com. In addition to his culinary training, Brandon also holds a bachelor of science degree in foods and nutrition, with a concentration in dietetics. He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes to busy families and elderly people. Brandon is also one of the board of directors for Wellspring International Outreach (www.wellspring-outreach.org) and works with a group of others to raise money for the abandoned children of Peru.
