A flavorful, mild curry powder or curry paste, or a bottled curry sauce, makes just about any combination of vegetables into a gourmet meal. Try these recipes and then experiment with your own favorite vegetables, whole grains and beans. Serve the curry over cooked whole grains. If you like, serve the curry with small dishes of your choice of -- mango chutney, hot lime pickle, chopped salted peanuts (or my favorite, the small Spanish peanuts), lime wedges, shredded coconut, sliced bananas, chopped cucumber, plain yogurt. Each diner can dress up the curry with their own selection of condiments.
Green Bean-Potato Curry
1 onion, chopped
4 cloves garlic, minced
1 teaspoon ground cumin
2 teaspoons curry powder
pinch cayenne, or to taste
3 cups bouillon
6 medium potatoes, cut in bite-size pieces
1 28-ounce can Italian plum tomatoes, chopped
3 cups green beans (fresh or frozen) in 1" pieces
1 bunch green onions, sliced thin
Fresh ground black pepper to taste
Cooked brown rice, barley or other whole grains of your choice
Bring the onion, garlic, spices, bouillon and potatoes to a boil and simmer 30-40 minutes, or until the potatoes are tender. Add the tomatoes, beans and spring onions and cook 5-10 minutes more, or until the beans are just crisp-tender. Serve over cooked whole grains.
4-6 servings
Mushroom Mix Curry
4 medium red potatoes, cut in chunks
2 cups bouillon
2 cloves garlic, minced
1 tablespoon mild curry powder
1 teaspoon grated fresh gingerroot
pinch cayenne, to taste
1 16-ounce bag frozen pepper-onion mix
1 16-ounce bag frozen corn-black bean mix
1/2 pound button mushrooms, quartered if large
1/2 pound portobello mushrooms, cut in chunks
Cooked brown rice, barley or other whole grains of your choice
Cooked barley or other whole grains of your choice Bring the potatoes, bouillon and seasonings to a boil in a large pot. Reduce the heat and simmer 15-20 minutes, or until the potatoes are just tender. Add the frozen vegetables and mushrooms; return to boiling, then reduce the heat and simmer 5-10 minutes. Add more bouillon if the mixture seems too dry. Serve over cooked whole grains.
4-6 servings
Any Vegetable Curry
2 onions, chopped
1 green pepper, chopped
1 cup bouillon
1 tablespoon curry powder
pinch cayenne, to taste
6-8 cups vegetables (choose at least two and as many as you like, such as potatoes, cauliflower, broccoli, green beans, sweet potatoes, carrots, peas, zucchini, yellow squash, etc.), cut in bite-size pieces
1/2 cup golden raisins
1 can chick peas, undrained
1 cup yogurt
Cooked brown rice, barley or other whole grains of your choice
Lime wedges
Bottled mango chutney
Cook onions, green pepper and spices in the bouillon to soften, about 5 minutes. Stir in the longer-cooking vegetables (potatoes, carrots, etc.), return the pot to boiling, reduce the heat and simmer 10-15 minutes. Add the shorter-cooking vegetables, raisins and chickpeas and cook 5-10 minutes more, or until all the vegetables are tender. Just before serving, stir in the yogurt. Serve over whole grains, accompanied by the lime wedges and chutney.
6-8 servings
Read my Good Food Book FREE, with 100 healthful recipes.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
Free weekly newsletter on fitness, health, and nutrition.