Tamarind courgette and parsnip curry

<span class="caption">Tamarind courgette and parsnip curry</span>
Tamarind courgette and parsnip curry

Nothing quite warms the cockles when there’s a nip in the air like a hearty and comforting bowl of curry – particularly when it’s got a little kick to it.

This one – which is entirely vegan, by the way – features in-season sweet and creamy parsnips – full of fibre and packing heart health-boosting potassium, too, and a texture contrast in the crunchy courgettes – another solid source of potassium.

The dish is finished with a smattering of flaked and toasted almonds, which deliver a serving of healthy fats, protein, magnesium and vitamin E and, when eaten as part of a balanced and nutrient-rich diet, can help to reduce blood pressure, and lower both cholesterol and blood sugar levels. They really are tiny powerhouses where nutritional wellbeing is concerned.

Feeling extra hungry? Swap the cauliflower ‘rice’ for, eh, real rice, or serve up a bit of both.

Cals 443 Sat fat 17.5g Sugar 23g Serves 4

Ingredients

  • 2 tbsp flaked almonds

  • 1 tsp cumin seeds

  • 1 large onion, finely sliced

  • 1 large mild green chilli, sliced

  • 2 garlic cloves, finely chopped

  • 1cm fresh ginger, grated

  • 1 cinnamon stick

  • 3 medium-large parsnips, peeled and cut into 3cm chunks

  • 1 tsp ground turmeric

  • ½ tsp chilli powder

  • 2 large tomatoes, skinned, deseeded and chopped

  • 1½ tsp tamarind paste mixed with 1 tbsp boiling water or 1 tbsp prepared tamarind

  • 250ml water

  • 2 medium courgettes, cut into chunks

  • 400ml tin of full-fat coconut milk

  • Sea salt and freshly ground black pepper

  • 50g chard or spinach leaves, washed

  • Handful of fresh coriander, finely chopped (optional)

For the cauliflower ‘rice’

• 2 large cauliflowers
• 1 tsp ghee or coconut oil
• 4 tbsp water
• Sea salt and freshly ground black pepper

Method

  1. Heat a pan and dry toast the flaked almonds until lightly browned at the edges. Set aside.

  2. In a saucepan, toast the cumin and mustard seeds until fragrant.

  3. Add the rest of the ingredients – except the green veg and coconut milk – and bring to a simmer. Cover and cook for 20 mins.

  4. Add the courgettes and coconut milk, and season well with salt and pepper. Cook, stirring until the mixture is simmering again, for a further 15 mins, folding in the spinach or chard 5-10 mins before the end.

  5. Meanwhile, remove the cauliflower leaves and the tough end of the stalk. Use a food processor or grater to grate the cauliflower into rice-sized pieces. Melt the ghee in a wide frying pan, add the cauliflower and water and mix. Cover and steam over a medium heat for 4-5 mins until tender but with a little bite. Check after 3-4 mins to make sure there’s still water in the pan to avoid it catching. Season to taste and serve.

  6. Plate up the cauliflower rice and serve with a generous portion of the curry. Scatter with the toasted almonds and the fresh coriander as a garnish, if using.

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