BalanceMayIssue2017 - 46
I ND I AN CUI SI NE
FUL GOBI NE
MATAR N U SHAAK
(CAULIF LOWER
& PEA CURRY)
RA J MA (SIMP LE KIDNEY
BEAN CURRY)
'Kidney beans really remind me of my
childhood - I was so excited when we
had kidney bean and potato curry
served with hot rotis. Here's a simple
kidney bean curry without the potato.'
Serves 4 as part of a thali
or 2 as a main dish
* 2tbsp coconut oil or rapeseed oil
* ½tsp mustard seeds
* ½tsp cumin seeds
* 2 onions, finely chopped
* 1½tsp Himalayan salt or sea salt
* 2in piece ginger, peeled and grated
* 4 cloves garlic, grated
* 1-2 green chillies, finely chopped
* ½tsp ground turmeric
* 1tsp ground cumin
* 1½tsp ground coriander
* 3-4 tomatoes, chopped
* 4 spring onions, finely chopped
* 2 x 400g cans kidney beans, drained
* 4tbsp passata or tomato paste
* 200ml water
* Squeeze of lime
* Handful of coriander, chopped
1. Melt the coconut oil in a saucepan
on a medium heat, then add the
mustard seeds and cumin seeds.
When the mustard seeds pop, add
the onions and a pinch of salt and
stir. Once the onions are lightly
browned (a couple of minutes),
add the ginger, garlic and chilli
and stir for another 30 seconds.
Then add the ground turmeric,
cumin and coriander, chopped
tomatoes, spring onions and the
rest of the salt.
'The great thing about cauliflower
is how versatile it is - how it
works well with so many different
vegetables, and how it can take
on any flavour. The defining
ingredient here is Madras curry
powder, an authentic blend of over
10 spices, which lends the curry an
intensely warm and earthy aroma.'
Serves 4 as part of a thali
or 2 as a main dish
* 350-400g cauliflower florets
(about 1 cauliflower)
* 150g frozen peas
* 2tbsp coconut oil
* 1tsp mustard seeds
* ½tsp cumin seeds
* ¾tsp ground turmeric
* ½tsp ground cumin
* 2tsp ground coriander
* 2tsp Madras curry powder
* 1tsp Himalayan salt or
sea salt
The Ful
Gobi Ne
Matar Nu
Shaak is a
dry curry,
but if you
prefer a
moister
curry
or more
gravy,
add two
chopped
tomatoes
right at the
end just
before the
cauliflower
is fully
cooked.
small florets and rinse the peas
in hot water a couple of times.
2. To make the curry base, heat
the coconut oil in a saucepan
over a medium heat. Add the
mustard and cumin seeds and
cook until the mustard seeds pop,
then add the cauliflower and peas.
passata, water and lime and mix
everything together. Leave to cook
on a low heat for at least 10 minutes,
stirring regularly.
3. To finish, mix a healthy handful
of coriander leaves into the curry.
Lovely served with hot rotis or rice.
46
FRESH
INDIAN
CUISINE
BALANCE May 2017
boil. Chop the green beans either
into small pieces or diagonally
lengthways, then blanch in the
boiling water for 2 minutes. Drain
and set aside.
2. Melt the coconut oil in a large
saucepan and add the mustard,
cumin and fenugreek seeds, if using.
Saffron Soul,
Healthy,
vegetarian
heritage
recipes from
India by Mira
Manek is out
now (£20,
Jacqui Small
LLP)
2. Next add the kidney beans,
Serves 2 as part of a thali
1. Bring a saucepan of water to the
3. Next, add the rest of the
4. Leave the curry to cook on a
low heat for 20-30 minutes until
the cauliflower is cooked but still
a little crunchy.
'This is a simple staple for weekday
evenings, and an easy way to get
those greens into a thali - a nice
little addition that's not over-spiced
or heady. The green beans are soft
but retain a slight crunch, and taste
delicious with roti, dipped in yogurt.'
* 300g green beans
* 1tsp coconut oil
* ½tsp mustard seeds
* ½tsp cumin seeds
* ¼tsp fenugreek seeds, optional
* 2 cloves garlic, chopped
* Pinch asafoetida, optional
* 3 chopped tomatoes or 5tbsp of
tinned tomatoes
* ¾tsp Himalayan salt or sea salt
* ¼tsp ground turmeric
* ½tsp ground cumin
* 1½tsp ground coriander
* ½tsp red chilli powder, optional
1. First cut the cauliflower into
ingredients to the pan and stir
everything together.
POSHU NU SHAA K
(GREEN BEAN CUR RY) R
3. Once the mustard seeds have
popped, add the chopped garlic and
asafoetida and immediately stir
in the green beans. Place the lid
on the saucepan and let the curry
cook for around 15 minutes until
the beans are cooked and soft,
stirring every couple of minutes.
4. Once the green beans are cooked,
add the chopped (or tinned)
tomatoes, salt, ground turmeric,
cumin and coriander, and red chilli
powder, if using. Stir well and cook
for a few more minutes. B
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