Lentil and Sweet Potato Curry

Ah, curry. Delicious, declicious curry. Britain has had a love affair with this versatile dish for over two hundred years and there doesn't seem to be an end date for this affection with the jalfrezi variety recently overtaking the classic chicken tikka masala as the national favorite. However, much to my chagrin, I think it's fair to say that curry house versions are hardly the world's healthiest dishes with the average calorie bomb reaching astronomical heights. For example, a takeaway (or delivery) version of chicken tikka masala with rice and naan comes in at an amazing 1,300 calories on average. On. Average. Yikes.

So, I thought for a homecooked option, I'd like to try and accomplish two goals. The first was to keep those calories more in check while the second goal was to find a recipe that delivered the same amount of flavor and enjoyment of a takeaway curry in a shorter amount of time. With this vegetarian version, which has only about 300 calories in each portion when divided into four, I think we've cracked it. I've listed the prep time as five minutes but honestly, it definitely took less than that since all you have to do is chop the onion and then peel and chop the sweet potato. The only fiddly part of this recipe is the fact that you need to find cumin seeds and mustard seeds in addition to your curry powder - which was a bit of a mission since neither of the small grocery stores near my house had them. However, wandering to a larger Tesco proved wise and I found them easily so this might be something to keep in mind. The rest of the ingredients were super easy to source and, aside from the sweet potatoes, are primarily found in canned form and therefore might already be in your cupboard.

We served this curry with a bit of wholegrain rice and shared a simple Tesco naan bread between us but I think this would be equally delicious with some paneer thrown in to bulk it up a bit. I think this dish is best thought of as a more robust option to compete with chana masala. I've kept the recipe pretty much the same although I added the frozen peas to give it that nice burst of freshness. I really hope you'll give this a try since it takes less time than a delivery would and you'll have plenty to go around for weekly lunches or dinner the next day. Finally, the original recipe is supposedly for two portions but I didn't change any of the measurements and ended up with definitely enough for four people. If you were serving this alongside another curry or additional dishes, you could easily stretch this to at least six portions.

Original recipe via www.bbcgoodfood.com

Prep Time:   5 min

Cook Time: 25 min

Serves:       4-6

Ingredients:

2 tbsp olive oil

1 onion, finely chopped

2 tbsp medium curry powder

1 tsp cumin seeds

1 tsp mustard seeds

100g red lentils 

2 medium sweet potatoes, peeled and cut into bite size pieces

500 ml vegetable stock

1 can chopped tomatoes (400g)

1 can chickpeas (400g)

1 cup frozen peas

To Serve:

Yogurt

Mango chutney 

Fresh coriander

Rice/Naan bread 

Method:

In a large pot, heat the oil over a medium heat before adding the chopped onion. Leave to soften, stirring frequently. When the onion is translucent and soft, add the spices, lentils, sweet potato, chopped tomato and vegetable stock.

Bring to a boil then cover and leave to simmer for 20 minutes. 

When the sweet potato has softened, add the peas and chickpeas over a low heat. Cover again and leave for five minutes to allow to heat through.

Serve over rice or alongside naan bread with a yogurt, mango chutney and a sprinkle of fresh coriander. 

Cookbook Challenge: Coconut Prawn Curry

This week in the Cookbook Challenge, it's time to get serious about curry. Living in Britain means Indian food makes a fairly frequent appearance on the dinner table since its a national favorite. However, I have to admit that this is often a result of either ordering in or popping out to our local Indian restaurant rather than something homemade. So this week, I set out to rectify this situation! 

Rick Stein's India

by Rick Stein

BBC Books, Ebury Publishing, 2013.

This cookbook is the result of a culinary adventure Rick Stein went on around the entire country of India. The journey was captured in a multi-episode documentary where each episode focused on a different region of the country. I was hooked when the first episode opened in Chennai, which obviously has a very special place in my heart. After watching the program, I hemmed and hawed for a few months before finally cracking and buying the cookbook. 

Due to the fact that we lived in India when I was younger, my mom actually makes a pretty mean curry. Therefore, when I've wanted to host a curry night or just make something tasty for myself, I would turn to her recipe rather than outsourcing to a cookbook or the internet. Since mom's curry is usually focused on chicken, I thought it would be good idea to push my comfort zone a bit by trying out a seafood curry. 

Now, for most people, a dish focused on prawns (or shrimp in America!) wouldn't be exactly pushing the bounds of adventurous eating. However, I am something of a seafood novice in the kitchen. In fact, you may have noticed that seafood is conspicuously absent from this blog... But it's not my fault!  My dad isn't a fan of fish so we didn't eat much of it at home while I was growing up. As a result, I'm slowly trying to get into the habit of having it more often. While I'm keen to try seafood dishes while I'm out at restaurants, I haven't really tried making many at home. So, this recipe will hopefully be the start of something new! 

I have to say, this curry certainly didn't disappoint! I was amazed at how easily it came together. The coconut milk means its a bit on the sweeter side so I think next time I'll probably add a bit more chili to balance that out better. Another change I think I'll make is to add more prawns since they were so tasty! Additionally, I used pre-chopped ginger since it was the only option in my local shop. It was such a great time saver that I'll definitely be repeating this next time! The first time round, I served the curry on its own over simple rice and my taste tester Eurydice gave it her blessing. However, the second time I added some simply sautéed veggies that were also spiced with Indian flavors and felt it was a more complete meal. So, I'm adding the simple recipe for the veggies to this post as well just in case you'd like to recreate the dish below. The only time consuming element of this dish was deveining the prawns so if you can get them already cleaned then you'll be even faster than I was!

Prep Time: 10 - 15 min

Cook Time: 20 - 30 min

Serves: 4

Ingredients: 

2 medium onions, roughly chopped
2 medium onions, finely sliced
2 tablespoons ghee
1 piece of cinnamon
1/2 tsp garam masala
1 tablespoon finely grated ginger
3 cloves of garlic, finely chopped
1 tbsp turmeric
1 tsp chili powder
250g large peeled raw prawns
1 can of coconut milk
1 tsp salt
1 tsp sugar
150ml water

Olive oil
1 head of broccoli, cut into bite size pieces
1 zucchini, chopped into bite size pieces
1 large onion, sliced
A handful of green beans, sliced in half
3 cloves of garlic, finely chopped
1/2 tsp garam masala
1/4 tsp cumin
1/4 tsp turmeric
1/4 tsp chili powder

Method:

In a mini food processor, blend the two roughly chopped onions until they form a rough paste. Add a splash of water as needed to make the mix combine and then set aside. Next, heat the ghee in a large pot over medium heat. Add the cinnamon stick and fry for a minute or until fragrant.

Into the pot, add the sliced onions and fry until golden brown. Next add in the garam masala and allow to continue frying for thirty seconds to a minute until it is fragrant.

Add in the onion paste, garlic ginger, turmeric and chili powder and continue to fry until the onion mixture is golden. Stir frequently to avoid burning and add a splash of water if the mixture seems to be sticking to the bottom of the pan.

When the mixture is golden, add in the washed and cleaned prawns and mix through. After a few minutes, add the coconut milk, salt, sugar and water. Bring the curry to a simmer and allow to cook for five minutes or until the liquid has reduced by half and the prawns are cooked through.

To make the Indian spiced veggies, heat a few tablespoons of olive oil in a large pan over medium high heat. Add the broccoli and sauté for a few minutes until it starts to brown. Next add in the zucchini, green beans and onion and continue cooking until softened. When the veggies are ready, add in the garlic and all of the spices. Continue to sauté until the garlic is soft and fragrant, mixing frequently to ensure the spices are well distributed.

Serve along side some simple basmati rice and enjoy!