Creamy Coconut Curry

Creamy curries are great for children, just reduce the curry powder or use a mild version if they are not used to spiced food. Don’t be frightened to feed children spicy food, many do love the taste.

CREAMY COCONUT CURRY

Joanne Iceton

A mild curry

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Course Main Course

Ingredients

  

• 1 tbsp. oil
• 1 onion
• 1 tsp. ground cumin
• 3 tbsp. curry powder any type
• Pinch chilli flakes optional
• 3 garlic cloves crushed (or use 3 tsp. garlic paste)
• 2 tsp grated ginger you can use ginger paste too
• 1 large sweet potato cut into sticks
• 2 large carrots trimmed then sliced
• 4 new potatoes sliced
• 1 pepper sliced
• 125 g mangetout/green beans/broccoli/sugarsnap peas/peas
• 200 g frozen sweetcorn
• 1 can chickpeas
• 1 400ml tin coconut milk
• 4 tbsp. soy sauce
• Juice of one lime optional
• Handful chopped coriander optional

Instructions

 

• Prepare the ingredients. The vegetables are fine just washed; if the sweet potato is quite knobbly, feel free to peel but there is no need, just trim of any damaged parts of veg.
• Add the oil to the pan and heat. Throw in the onions and cumin and curry powder. Stir, cover and cook on a low heat for 5 mins. Stir in the chilli flakes (if using), garlic and ginger.
• Add the veg and the chickpeas including the liquid. Stir well to ensure they are coated in the spices. Add the coconut milk, juice of the lime, soy sauce stir then cover and cook for further 15 - 20 mins removing the lid for the last 5 mins to reduce the liquid and thicken.. Check with a knife to see if the vegetables are cooked.
• There is no need to serve this with rice as it is so filling in itself.

  Torn coriander can be added (optional).

Notes

If you wish to use other ingredients or don’t have these in stock, just use 1.2 kg vegetables either sliced or chopped, frozen is fine to use too. I have used cauliflower, courgette, asparagus, extra carrots and broccoli, the list is endless.

Instead of tinned coconut milk, you can use 100g creamed coconut (block) to 400ml water. Many creamed coconut versions are sold in packs of 4 x 50g sachets; just use 2. Look for both in ethnic aisles in stores or in bargain stores as they are always cheaper; why pay more than you should?

The chickpeas do offer plant protein but if you wish to add meat, substitute 200 - 300g of veg for meat; try chicken, turkey or pork.

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Nutritional Benefits:

Sweet potatoes are high in soluble fibre, antioxidants beta carotene and vitamins A, C and E as well as filling. They help keep blood sugar levels regulated so are excellent to prevent insulin resistance which is the precursor to type 2 diabetes. Antioxidants help to prevent illnesses such as heart disease, inflammation, cancer and asthma.

Green beans (like peas and pulses) are legumes with a high protein content essential for all structures in the body to rebuild itself. They contain B vitamins to unlock energy from food and a healthy blood and immune system, vitamin C; helping to absorb iron, create healthy skin, teeth and bones and immune system, vitamin K; used by the body to form blood clots and help wounds heal and like all vegetables are full of soluble fibre. Soluble fibre helps to prevent strokes and heart disease.

Carrots are an excellent source of antioxidant carotene compounds which protect against heart disease and certain cancers and promote good vision. They are also a source of vitamin C, E, calcium and potassium as well as soluble fibre.

Peppers also contain antioxidant carotenes and a rich source of vitamin B6, C and E. The brighter the colour, the higher the nutrients like most vegetables.

Chickpeas are high in folate, magnesium, protein, magnesium, iron, calcium, potassium and insoluble and soluble fibre. Eating pulses on a regular basis can help prevent future heart disease.

The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and  antifungal food.

Fresh ginger contains a higher level of compounds (terpenes and gingerols) than dried which have anti-inflammatory action and has been shown to improve pain and swelling in up to 75% of people with  arthritis. It also helps with nausea.