I can’t think of a better way to get grounded and comforted in a cold winter day, than this curry loaded with flavors and nutrients from vegetables and Ayurvedic spices with health-boosting, healing properties. I love to explore different spice blends across my recipes, and I certainly haven’t been shy with the spices I’ve used in this curry.
I learned to play with spices especially after decided to go easy on salt (I used to cook with tons of salt, because my taste buds simply couldn’t feel the taste after years of dealing with so much sodium). Overusing salt in your diet slows down the natural detoxification processes of your body cells, as they cannot pump the sodium out, inflammation occurs and eventually chronic diseases.
A clever spice combination makes wonder when on a low-salt diet, because it wakes your taste buds up to life and teach them to recognise and enjoy the myriad of flavors.
Coriander seeds are great at supporting a healthy menstrual cycle. If you find that you have irregular periods, coriander seeds contain particular compounds that actually stimulate menstrual flow. Nature never fails to impress! Coriander seeds are also a rich source of vitamin K, which teams up with calcium to create strong and healthy bones.
Ginger not only gives this curry a great flavor, but is also one of the healthiest foods known to man. Ginger improves digestion, contains powerful anti-inflammatory and antioxidant properties, and has even been shown to halt the growth of cancer cells. You’ll also find many nutrients in ginger including vitamin B6, zinc and magnesium.
When focusing on ways to improve immunity, you want to include foods that are rich in vitamin C. Just one cup of cooked cauliflower, provides you with over 70% of your recommended daily intake of this important vitamin.
Vitamin C looks after many other processes in the body, such as healing and repairing all skin tissue, and maintaining healthy teeth and bones. Cauliflower is also a good source of vitamin K, folate and vitamin B6.
Potatoes are one of the world’s biggest staple foods, and while often viewed as quite a bland option in terms of flavor, they have a high nutritional value and are a very popular addition to vegetarian curries. Potatoes are a great source of vitamin B6, potassium, copper and surprisingly even vitamin C.
- 2 potatoes, peeled and cut into medium-sized cubes
- 1 small cauliflower, cut into florets
- 1 cup frozen peas
- 1 cup frozen green beans
- 1 yellow onion, finely diced
- 2 tsp curry powder
- 1 tsp coriander seeds
- 1 tsp cumin seeds
- 1 tsp nigella seeds
- 1 tsp turmeric powder
- 1 tbsp grated ginger
- 2 garlic cloves, chopped
- 1 can diced tomatoes
- ¼ cup full fat coconut milk
- 1 tsp chili flakes
- 1 tbsp extra virgin olive oil
- ¼ tsp sea salt
- 1 tsp coconut sugar
- 2 tbsp lemon juice, freshly squeezed
- Fresh parsley, mint leaves, to garnish
- Optional, coconut yogurt, to serve
- Heat the oven to 175C/346F.
- Add the potato cubes into medium pot, cover with water and bring to boil over medium heat.
- Reduce the heat to low and simmer for 5 mins, then drain.
- Line a baking sheet with parchment paper and add the potatoes, cauliflower florets, 1 tsp curry powder, chili flakes, drizzle with olive oil and toss to coat evenly.
- Roast for 30 minutes, then add the peas and green beans, toss to combine and roast for 7 more minutes.
- Meanwhile, prepare the sauce.
- Add 1 tsp oil into a cast-iron skillet, add the onion and cook for 2 minutes over medium heat, stirring frequently, until translucent.
- Add the garlic, ginger and the rest of spices, and cook for 2 minutes over low heat.
- Add the diced tomatoes with their juices, coconut milk, coconut sugar, and mix to combine.
- Bring to boil over medium heat, then simmer for seven minutes over low heat.
- Add the lemon juice, mix and remove from the heat.
- Divide the sauce into serving bowls, top with roasted veggies, garnish with fresh parsley and mint, and serve warm with coconut yogurt.