+ Well Nourished | Indian Vegetable Curry

Indian Vegetable Curry

So this is a very basic, mild Indian vegetable curry sauce that I often whip up for a quick meal that is guaranteed to please my family. It is very versatile so even though my main recipe is vegetarian, feel free to add in meat or legumes (see recipe variations). You can also freeze batches of the sauce for a quick curry another time.

Health benefits
Anything with this many veggies is just good! Coupled with so many wonderful anti-inflammatories, digestion and immune supporting spices; protein and essential fatty-acid rich cashew nuts, this is not only really delicious but supports optimal health and healing.

Ingredients
1 tablespoon ghee, butter or coconut oil
1 medium brown onion, peeled and diced
2 cloves garlic, peeled and diced
2cm piece of ginger, peeled and finely chopped
1 tablespoon fennel seeds
1 tablespoon cumin seeds, ground
1 teaspoon turmeric powder (or a 1cm piece of fresh, peeled and finely grated)
1 tablespoon coriander seeds, ground
1 tablespoon garam masala
150g (1 cup) raw cashew nut pieces
5 ripe tomatoes, roughly chopped
1 teaspoon sea salt and black pepper, to taste
250g (1 cup) full-fat natural or Greek yoghurt
180ml (¾ cup) water
Vegetables (I used sweet potato, carrots, red capsicum, cauliflower, broccoli and baby spinach), see note below

Note:
Try to cut your root vegetables to roughly the same size and group vegetables into approx. cook times. So, in this case, the carrot and sweet potato will take the longest so I add them to the sauce first, followed by the red capsicum, cauliflower, broccoli and lastly, I stir in the spinach to wilt. The cook time will depend on the size you have cut your vegetables. I like a fairly chunky curry, which is easier to cut up but takes a bit longer to cook than if you cut the vegetables smaller. Your call (example image below). PS – I’m a bit of a nazi with vegetables, I really don’t like them overcooked, but if you don’t mind you can throw it all in together.

Method

  1. In a large, deep pan, melt the ghee, butter or coconut oil and sauté the onion, garlic, ginger and spices over a low heat unit the onion is just starting to become opaque and the spices smell amazing.
  2. Transfer this to a blender or food processor with the cashews, tomatoes, sea salt, yoghurt and water and blend until it is smooth.
  3. Add it back to the pan you cooked the onions and spices in (no need to wash it), add your vegetables in stages (see the note above), and simmer with the lid on (it will spit), stirring frequently until the vegetables are cooked to your liking. Taste and season again.
  4. My curry takes approx. 15 minutes for the root vegetables and another 5-10mintes for the quick cooking veggies (broccoli, cauliflower and capsicum). Always add leafy greens (baby spinach/coriander) at the very end once you have turned off the heat.
  5. Another way to cook this curry is to steam (or roast) the vegetables and just mix through the sauce (which has simmered 10-15 minutes to build flavour).
  6. Lovely served with brown basmati, quinoa or cauliflower rice.

Thermomix Method

  1. Place your onion, garlic and ginger (also fresh turmeric if using) in your TMX and process 3 seconds, speed 6. Scrap the sides. Add the fennel seeds, cumin, turmeric powder, coriander seeds and garam masala and ghee, butter or coconut oil and sauté 3 minutes, temp 100, speed 1.
  2. Add the cashew nuts, sea salt and tomatoes and blend 20 seconds, speed 7.
  3. Add the yoghurt and water and blend 1 minute, speed 8.
  4. At this point, you can choose to cook your curry in a stove-top pot (point 3 above), or continue in your TMX. Personally, I like to finish this in a pot as I find the vegetables stay more intact than cooking it in the TMX. See the note above re-cook time. If you do choose to cook your vegetables in the TMX, make sure the blade is on reverse and cook at temp 100, speed 1 (cook times will vary as explained above).
  5. If you are using the steamed method (point 5 above), cook for 10 minutes, temp 100, speed 3 before pouring over your vegetables.

Variations
Add a legume
Feel free to add in cooked chickpeas or lentils.

Add meat
You could also add meat to this curry sauce – I’d suggest it’s best suited to chicken or fish.

Make it spicy
Add dried chilli flakes at part one of the method. Or, serve with fresh or dried chilli so everyone can control their own heat (this is what we do).

Dairy-free
Sub the yoghurt with coconut milk.

 

Hope you enjoy this very versatile curry. Love to hear how you like it or post a question in the comments below.

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Vege curry 2

Veggies prepped and ready to cook – carrot and sweet potato first, followed by the broccoli, cauliflower and red pepper, spinach as you turn of the heat.

Vege curry precook

  • Yumm! Can’t wait to try this…

    Lexie x

  • hanvee

    Sounds fantastic Georgia! I’ve recently introduced my kids to Korma via a store bought paste but keen to do my own – in fact I was thinking Korma tonight but I’ve got everything to make this so might give it a go! Just thinking about hiding the pumpkin and sweet potato as my kids aren’t fans – how much do you think it would effect the flavour of the sauce if I blended them up with the sauce once they were cooked?

    • You could just leave it out, but I think a small amount blended through shouldn’t change the flavour too much. This is the perfect curry to introduce Indian flavours to kids (also my chicken almond curry) is a real hit with kids http://wellnourished.com.au/chicken-and-almond-curry/. Hope you all enjoy it G x

      • hanvee

        I could but I’m trying to up the variety they eat. They do eat sweet potato sometimes but not pumpkin ever! I’ll check out the other one too thanks!

  • Natalia Garcia Omac

    This sounds delicious off to cook for the family. Thank you

  • Kelly

    I can’t include nuts, would you suggest leave them out or have you a substitution that works?

    • Kelly if you leave them out it won’t be so thick (so you wouldn’t need to add the water). The only substitution I’d consider is toasted sunflower seeds,though the flavour will be slightly different. G x

  • Jenny

    Lovely meal! I didn’t have cashews so used Brazil nuts, and cooked some diced chicken breast in the pan before returning the sauce. Will definitely cook again. Yum!

    • Glad you enjoyed it Jenny – love your interpretation with the Brazil nuts, thanks for sharing G x

  • Kerri

    Yum this meal is seriously divine!! So excited to find a ‘meat free’ meal that my family loves as well (including our two little ones!).

    • Yay – love hearing that kids are liking curry. Such a fantastic, nourishing taste to develop in little ones G x

  • Sarah

    Hi there, could you freeze this curry

    • SO sorry for the late reply Sarah, I have been on holiday. Yes, this freezes really well, enjoy G x

  • Suzanne

    I have made this recipe so many times + each time I think I must thank you for it. It has become a weekly staple in our house. I’m lucky enough to have a Thermomix so I make a double batch to step 2 then take half out, blend the coconut cream + water for one half + then do the same again. I freeze half + the other goes straight into a saucepan with a ton of veggies, whatever is in the fridge/freezer. It is just so versatile. My cousin was having a hard time finding things she could eat after having her second baby who reacted to all things allium, dairy etc etc. So I made a batch of this for her leaving out the garlic + onions + she absolutely loved it. It was still really tasty because of all the spices. So finally, THANK you so much.

    • You’re very welcome. Thrilled you and your friend are enjoying it. It is such a versatile curry sauce for sure G x

  • Cherrylussh

    OMG, Georgia. I have just today made the sauce for the first time (with my own tweaks, I must admit ?). It is absolutely beautiful and I can’t wait to mix with with veggies, or seafood, or chicken – so versatile and so incredibly delicious. Thank you so much for your wonderful, healthy inspiration! ?

    • Glad you enjoyed Cherrylussh – yes it is super versatile for sure. You’re very welcome G x

  • Sharon

    Hi Georgia, This recipe looks so lovely, I’m going to attempt a version of it today. Could you use canned tomatoes in place of fresh? If so, how much?

  • Danielle

    Hi! This looks very yummy! I was thinking of doubling in & putting it in the slow cooker…
    I thought I would do the 1st method with my TMX then pop it in for 6hrs..
    Would that work?

    • Hi Danielle. It’s a very fast cooking curry – personally I find anything but root veggies awful in a slow cooker (scarred by too many overcooked vegetables as a kid – lol). Once the sauce is made it is literally a 15-20 minute cook. But by all means try and let me know G x

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