I don’t intentionally eat a lot of vegetarian and vegan dishes, as I love all meat. However, sometimes if I’m on a particularly tight budget one week, vegetarian and vegan options can often work out a little cheaper.
I’ve experimented with curries in the past and never managed to achieve the same diverse taste and moist texture like those from the local curry house. Albeit, the common purchased curry has often been made by an experienced chef and includes richer ingredients that often increase the saturated fat content of the dish.
However, this recipe I stumbled across through trial and error after really craving some spice one Friday night with my friends. It is completely vegan – apart from the homemade flat bread, which you can leave out or replace with rice. It was also super quick to make, with 10 minutes preparation and left around 40 minutes to simmer.
As we are eliminating a main food group by creating a vegan recipe health properties need to be replaced with substitute ingredients. In this case protein from the meat has been replaced by using the chickpeas into the curry. Thus, adding substance to the dish and making you feel fuller for longer. Chickpeas also offer a great source of dietary fiber, which I think I have stressed enough is excellent for weight control. Furthermore, they help reduce cholesterol, which essentially reduces the risk of heart disease. I used tinned chickpeas that have been prepared, quick and convenient to use and cost around 70p from most major super markets.
In comparison to the traditional cauliflower and potato curry, I substituted white potato for sweet potato. White potatoes generally have a negative stigma associated with them, acquired by the many different cooking methods that negatively affect their nutritional value. However, that said sweet potato do contain more fiber and important antioxidant vitamins such as vitamins A and C. They are also classified as a complex carbohydrate indicating the how quickly sugars are released into the blood, which is often slower than standard white potatoes.
Anyway less of my rambling, back to the cooking we go!
Preparation 10 -15 minutes
Cooking 40 – 50 minutes
1 red onion (finely diced)
1 tspn olive oil
3 cloves garlic (crushed)
½ tspn cardamom
1 tspn cumin
1 tspn garam masala
1 tspn cumin
1 chopped chilli
1 tblspn tomato puree
1 tin chopped tomatoes
¾ tin water
2 sweet potatoes
½ cauliflower (florets)
1 tin chickpeas
1 bag spinach
S & P to season
Whole meal Flat Bread
1 cup whole wheat flour – plus additional for dusting rolling board
1 ½ tspn baking powder
1 tspn salt
2 tblspn chopped parsley
¾ cup fat-free Greek yoghurt
1. Heat the olive oil in a large saucepan over a medium heat. Add the onion and garlic, mix well and cook for 10 minutes, stirring occasionally, until the onion is soft and golden.
2. Add all the spices, chili, tomato puree until mixed well with onion and garlic mix. Cook for 5 minutes. Add the tomatoes and waiter bringing to the boil. Reduce the heat to a simmer, add the sweet potato and cauliflower then cover and cook for 10–15 minutes.
3. To make the flat bread combine all dry ingredients and parsley in a mixing bowl, adding ¼ cup of Greek yoghurt at a time to mixture, until dough is smooth. Wrap in plastic for 30 minutes to an hour and let rest. Divide into six equal portions, roll out and cook on a high heated non-stick griddle until dough cooks and rises. Leave to cool.
4. Remove the lid from the simmering curry, add the chickpeas and cook for a further 15–20 minutes, stirring occasionally, until the sweet potato is cooked through and the sauce thickened. Stir the bag of spinach through the curry before serving.
5. Serve with whole-meal flat bread or brown rice, a dollop of Greek yoghurt for a cooling, contrasting flavor and a selection of chutneys for dipping if you wish. Enjoy! Fx
- Low Calorie Chickpea, Sweet Potato and Quinoa Croquettes (diaryofaperthgirl.com)