Our time living in Indian widened our horizons in many ways. Food wise, we discovered a cornucopia of different South Indian ‘curries’ most of which we had never come across before in the UK. Most curry houses in the UK serve North Indian, Bangladeshi or Pakistani routed food, adapted to the British taste (lots of sauce!). These dishes tend to be rich, tomato based, heavy with cream and featuring meat. South Indian food consists of a huge amount of vegetarian dishes, many enhanced with coconut, either milk or freshly ground, making them rich but not heavy.
Coconut is a regular ingredient on my blog – I love it, not only for it’s wonderful creamy taste, but it’s amazing health benefits. Coconut meat and milk are high in fat, there’s no getting away from it, but the fat is medium-chain saturated fats which research shows is actually health promoting rather than detrimental like many saturated animal fats. And of course, being plant based, it contains no cholesterol, a fact my friend was surprised about when I told her. Placed on a cholesterol reducing diet by her GP (better than being given statins that’s for sure), it was on the list of food to avoid due to it’s high cholesterol content. In fact the oil in coconut helps improve a person’s cholesterol, increasing healthy HDL cholesterol.
Lauric acid is one of the main fatty acids in coconut; this converts to other compounds in the body and had an array of beneficial effects including acting as an anti-viral, anti-bacterial and anti-fungal and if eaten as coconut meat, the fibre promotes these properties, contributing to a healthy gut.
I love to make vegetable Malabar curry on a cold and windy day as there’s just something so warming and comforting about it. Rich and flavoursome, I feel wrapped in a soothing warmth. Malabar curries come from the Kerala area, often as a fish curry. Although truly Indian, it has Chinese roots and developed along the coast. The warm, comforting element comes from the inclusion of a mixture of cinnamon, cloves and cardamom, all medicinal herbs in their own right. Cloves have an anti-inflammatory effect as well as a mild anaesthetic (oil of cloves for toothache), cinnamon has compounds that aid digestion and help reduce muscle spasm (amongst other effects) and cardamon is sometimes used as an anti-depressant.
Make this super healthy by using red, orange and green vegetables, packed full of nutrients and anti-oxidants to keep the winter bugs at bay. And of course by using coconut, it’s completely dairy free.
Although there is a long list of ingredients in this recipe, it’s actually pretty easy to make. You can buy a malabar curry mix from your local Indian store, but be careful, as these can contain a large amount of salt. It’s pretty easy to make your own, so I make it fresh each time. Serve this up on a blustery evening with a warm roti or pile of steamed rice (brown of course!) and let yourself be enveloped with a soothing warmth which, with any luck, will transport your mind, if not your body, to warmer climes.
Vegetable Malabar Curry<
Spice mix:2 teaspoons ground cinnamon
2 whole cloves
4 cardamon pods
1 teaspoon olive oil
1/4 teaspoon black mustard seeds
1 spring curry leaves
Asafoetida – pinch (miss if you can’t find it)
1/2 teaspoon turmeric
1 teaspoon chilli powder
1 tablespoon fresh grated ginger
2 onions chopped
2 fresh tomatoes, pureed
1 cup chopped carrot or sweet potato
1 cup green veg (beans, broccoli)
couple of handfuls sweetcorn or peas
1 tin coconut milk
up to 1 cup warm water
fresh coriander to garnish
First, make your spice mix. Bash the cardamon pods in a pestle and mortar to release the seeds. Grind seeds with the cloves until fine and mix in the cinnamon.
Heat the oil in a large pan and cook the mustard seed, asafoetida and curry leaves until the seeds splutter. Add the onion and ginger and cook until the onion is soft. Pour in the pureed tomatoes and a pinch of salt, and cook for 10 minutes. Stir in the chilli powder, turmeric, spice mix, vegetables and mix well to coat. Pour in the water and simmer with the lid on until the vegetables are cooked.
Turn off the heat and pour in the coconut milk. Stir well and heat on a low flame for a few minutes. Season with salt and pepper as needed, sprinkle the fresh coriander over the top, and enjoy