Easy Malabar Veggie Curry
User Reviews
5
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Prep Time
15 mins
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Cook Time
35 mins
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Total Time
50 mins
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Servings
4
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Calories
285 kcal
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Course
Main Course
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Cuisine
Indian
Easy Malabar Veggie Curry
Description
The recipe starts by pan-roasting fresh or frozen coconut with fennel seeds, clove, and green cardamom pods until golden and aromatic. This mixture is then blended with water to create a smooth coconut paste that forms the curry's flavor base. The sauce begins by tempering mustard seeds and curry leaves in hot oil, followed by sautéing onions, garlic, and ginger until golden.
Ground turmeric, cinnamon, cayenne pepper, and black pepper are stirred in, then tomato puree and the prepared coconut paste are added. Vegetables such as cauliflower, sweet potato, carrots, green beans, and zucchini are mixed in, along with drained white beans for protein and body. The curry simmers to meld flavors and tenderize vegetables.
The dish is garnished with lemon juice and fresh cilantro before serving, which brighten the flavors. It’s suitable as a standalone main or accompanied by rice or bread. Optional tempering reserved from the start can be added for extra aroma and texture. Substitutions include other beans or proteins, and more water can be added if using drier ingredients like soycurls.
Ingredients
For coconut paste:
- ½ cup coconut fresh or frozen coconut or use dried shredded, shredded
- 1/4 teaspoon fennel seeds
- 1 clove
- 2 green cardamom pods or use 1/2 teaspoon ground cardamom
For the sauce:
- 1 teaspoon neutral cooking oil generic cooking oil
- 1 teaspoon mustard seeds
- 10 curry leaves
- 1 cup onion finely chopped
- 2 cloves garlic minced
- ½ inch ginger minced
- ½ teaspoon Turmeric ground
- ½ teaspoon cayenne pepper or Indian red chili powder, use less for less heat
- ¼ teaspoon ground cinnamon
- ¼ teaspoon black pepper freshly ground
- 4 ounces tomato puree canned unseasoned purée
- 2 cups vegetables such as cauliflower, sweet potato, carrots, green beans, zucchini, peas etc, chopped
- 15 ounce White beans drained or 1 ¼ cup cooked. You can also use chickpeas and other beans here, canned
- ¾ teaspoon salt or to taste
- cilantro for garnish
- lemon juice for garnish
Instructions
- Coconut paste: Add all ingredients for the coconut paste to small skillet over medium heat and cook until coconut is golden. Once coconut starts to turn golden, you want to stir it frequently otherwise it will burn.
- Transfer this mixture to blender with 1 cup of water. Blend until the coconut breaks down into somewhat coarse paste, you don’t want the coconut to be visible, blend until almost smooth.
- Make the sauce: Heat the oil in a large skillet over medium heat.,Once the oil is hot, add mustard seeds and let them start to pop.
- Then quickly add the curry leaves, carefully because curry leaves can cause hot oil to splash. optional: Once popping settles, reserve about half of this tempering for garnish for later (this is optional)
- Then add in onion, ginger, garlic and a generous pinch of salt. Cook until the onion is golden, then add in turmeric, cinnamon, cayenne and black pepper and mix well for another minute.
- Then add in tomato puree and blended coconut paste and mix well. Add in the vegetables, white beans and salt. Mix, cover and cook for 11-15 minutes.
- Stir in between to check if vegetables are cooking evenly. As soon as vegetables are cooked to preference, switch off the heat.
- Open the lid. If too saucy continue to sauté for another minute or switch off the heat.
- Taste to adjust for salt and flavor and garnish with cilantro, lemon juice and reserved tempering if you’ve kept some. Serve with rice, flat bread, roti or dosa.
Notes
- Canned or cooked white beans can be used alternatively with chickpeas, black-eyed peas, or crisped tofu as protein.
- Curry leaves, available fresh or dried, can be found in specialty or online stores; lime or bay leaves serve as substitutes if unavailable.
- Incorporate additional water if using dry ingredients like soycurls to maintain sauce consistency.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 285 kcal
% Daily Value*
| Calories | 285kcal | 14% |
| Carbohydrates | 40g | 13% |
| Protein | 14g | 28% |
| Fat | 10g | 15% |
| Saturated Fat | 7g | 35% |
| Sodium | 536mg | 22% |
| Potassium | 1027mg | 22% |
| Fiber | 11g | 44% |
| Sugar | 5g | 10% |
| Vitamin A | 241IU | 5% |
| Vitamin C | 81mg | 90% |
| Calcium | 146mg | 15% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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