5 easy curry recipes

| 11 Sep, 2023

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Vegan biryani

Vegan biryani

Serves 2 - 500 kcals per serving Vegan biryani

Kcals 500
Fat 16.5g
Sat fat 2.3g
Carbs 78.2g
Sugar 21.6g
Fibre 10.3g
Protein 14.0g
Salt 0.79g

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Ingredients

  • 240g brown basmati rice
  • 1½ tbsp rapeseed oil
  • 1 large onion (220g), finely chopped
  • 1 cinnamon stick
  • 1 red chilli, deseeded and finely chopped (optional)
  • 3 large garlic cloves, finely chopped
  • 20g fresh ginger, peeled and finely chopped
  • 1½ tsp cumin seeds
  • 1 large red pepper, deseeded and roughly chopped
  • 1 large aubergine (320g), cut into cubes
  • 2 tbsp curry powder
  • 400g can chopped tomatoes
  • 2 tsp vegan bouillon powder
  • 320g small cauliflower florets
  • 30g coriander, stems and leaves separated and chopped
  • 40g flame raisins
  • 50g unsalted cashew nuts, toasted

Method

  1. Rinse the rice until the water runs clear, then cook in a pan of fresh cold water following pack instructions for about 20 mins, or until almost tender.
  2. Meanwhile, heat the oil in a large, deep frying pan over a medium heat and stir in the onion, cinnamon stick, chilli, garlic and ginger so they’re coated in the oil. Scatter over the cumin seeds, cover and cook for 5 mins.
  3. Stir well, then add the pepper and aubergine, and cook, stirring for 3-5 mins, until the veg is starting to soften. Stir in the curry powder, then the tomatoes and bouillon. Tip in the cauliflower florets, coriander stems and raisins, then cover and simmer for 10 mins over a medium-low heat.
  4. Drain the rice, then tip it into the veg mixture and gently toss to combine. Cover and cook over a low heat for 8 mins until the rice and cauliflower are tender. Try not to add extra liquid, as you don’t want the end result to be wet. Remove from the heat and leave to stand for 5 mins, then gently toss through the cashews and coriander leaves. Will keep chilled for two days. Leave to cool completely first. Reheat portions in the microwave until piping hot before serving.

Source: BBC Good Food



Prawn, butternut and mango curry

Prawn, butternut & mango curry

Serves 2 - 436 kcals per serving

Kcals 436
Fat 15.9g
Sat fat 5.7g
Carbs 50.8g
Sugar 25.3g
Fibre 9.5g
Protein 24.9g
Salt 1.45g

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Ingredients

  • ½ (about 200g) butternut squash, peeled, deseeded and cut into bite-sized pieces
  • 75g quick-cook brown basmati or wild rice
  • 1 tbsp rapeseed oil
  • 1 onion, finely chopped
  • 1cm piece ginger, peeled and finely chopped
  • 1 garlic clove, finely sliced
  • 1 lemongrass stalk, woody tip and outer leaves removed, bulbous end lightly bashed (to help release oils)
  • ½ red chilli, deseeded and finely chopped
  • ½ tsp turmeric
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • ½ ripe mango, peeled, stoned and cut into chunks
  • 200g baby spinach
  • 150ml vegetable stock (or water)
  • 150ml low-fat coconut milk
  • 175g raw king prawn
  • 1 tsp low-salt tamari or soy sauce
  • Juice 1 lime
  • 2 tbsp finely chopped coriander

Method

  1. Heat oven to 200°C/180°C fan/gas 6. Tip the butternut squash into a non-stick roasting tin and roast for 15-20 mins or until almost soft. Remove and set aside.
  2. Meanwhile, cook the rice following pack instructions until tender. Drain and cover to keep warm. Heat the oil in a wok or large non-stick frying pan over a medium heat. Add the onion and cook for 2 mins until soft but not coloured. Add the ginger, garlic, lemongrass, chilli and spices, and cook for 3 mins more.
  3. Stir through the mango and roasted butternut squash, then add the spinach and pour over the stock and coconut milk. Stir gently to combine, slowly bring to the boil, then reduce to a simmer for a few mins until the spinach starts to wilt.
  4. Add the prawns and stir. Once the prawns are pink through (about 3 mins), remove the lemongrass and discard. Add the tamari, lime juice and coriander, and stir well. Just before serving, check the seasoning, adding more lime juice or tamari if needed. Serve with the rice.

Source: BBC Good Food



Chana masala

Chana masala

Serves 2 - 421 kcals per serving Chana masala

Kcals 421
Fat 13.9g
Sat fat 1.2g
Carbs 55.2g
Sugar 14.7g
Fibre 15.8g
Protein 19.4g
Salt 0.66g

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Ingredients

  • 400g can chickpeas, drained
  • 1 tsp cumin seeds
  • 1 medium onion, finely chopped
  • 1 garlic clove, finely chopped
  • 1cm piece ginger, peeled and finely chopped or grated
  • 1 tsp garam masala
  • ½ red chilli, deseeded and finely chopped
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp turmeric
  • 1 tsp paprika
  • 400g can whole plum tomato
  • Juice ½ lemon
  • 220g bag baby spinach
  • 1 tbsp rapeseed oil
  • 75g quick-cook brown basmati rice

Method

  1. Heat a large non-stick pan and dry-fry the cumin seeds for 1 min, stirring often, while they pop. Remove and set aside. Cook the rice following pack instructions.
  2. Heat the oil using the same large pan, add the onion, garlic, ginger and chilli, and sauté over a medium heat for about 3 mins. Reduce the heat, add all the spices, stir well and cook for a further 2 mins.
  3. Add the tomatoes, stirring, and use the side of a spoon to break them up into smaller bite-sized chunks.
  4. Add the chickpeas and 200ml water. Bring to the boil, then simmer for 10 mins.
  5. Stir in the lemon juice and spinach. Let the spinach wilt, then remove the pan from the heat.
  6. Divide the rice between 2 bowls, and serve the curry. (The flavours intensify as it cools, so for a fuller flavour, make earlier in the day and reheat slowly prior to serving.)

Source: BBC Good Food



Creamy aubergine curry

Creamy aubergine curry

Serves 4 - 195 kcals per serving Aubergine curry

Kcals 195
Fat 11.7g
Sat fat 1.2g
Carbs 11.3g
Sugar 9.3g
Fibre 6.1g
Protein 11.0g
Salt 0.09g

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Ingredients

  • 2 onions, roughly chopped
  • 4cm piece fresh root ginger, chopped
  • 4 tbsp toasted flaked almonds, plus 1 tbsp
  • 1 tbsp curry powder
  • Small bunch coriander, stalks and leaves separated
  • 2 tsp olive oil
  • 2 aubergines chopped into large wedges
  • 200ml pot thick Greek yogurt

Method

  1. Whizz the onions, ginger, almonds, curry powder and coriander stalks until pulpy (add a splash of water if needed). Boil the kettle.
  2. Heat the oil in a pan, then fry the aubergine for 5 mins until browned. Scoop out and set aside. Add the onion paste, then cook for a few mins, stirring, until the onions soften. Return the aubergine to the pan with the yogurt and 400ml hot water. Stir, then simmer for 10-15 mins until the aubergine is tender. Season, then serve over basmati rice, scattered with coriander and almonds (make sure to add the additional calories if serving with rice).

Source: BBC Good Food



Healthy chicken katsu curry

Healthy chicken katsu curry

Serves 2 - 585 kcals per serving

Kcals 585
Fat 17.5g
Sat fat 1.8g
Carbs 62.7g
Sugar 8.7g
Fibre 7.8g
Protein 47.2g
Salt 0.29g

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Ingredients

  • 25g flaked almonds
  • 1 tsp cold-pressed rapeseed oil
  • 2 boneless, skinless chicken breasts (about 300g/11oz total)
  • Lime wedges, for squeezing over
    • For the sauce

      • 2 tsp cold-pressed rapeseed oil
      • 1 medium onion, roughly chopped
      • 2 garlic cloves, finely chopped
      • Thumb-sized piece ginger, peeled and finely chopped
      • 2 tsp medium curry powder
      • 1 star anise
      • ¼ tsp ground turmeric
      • 1 tbsp plain wholemeal flour

      For the rice

      • 100g long-grain brown rice
      • 2 spring onions, finely sliced (include the green part)
        • For the salad

          • 1 medium carrot, peeled into long strips with a vegetable peeler
          • ½ cucumber, peeled into long strips with a vegetable peeler
          • 1 small red chilli, finely chopped (deseeded if you don't like it too hot)
          • Juice ½ lime
          • Small handful mint leaves
          • Small handful coriander leaves

Method

  1. Heat oven to 220°C/200°C fan/gas 7. Cook the brown rice in plenty of boiling water for 35 mins or until very tender.
  2. Crush the almonds using a pestle and mortar, or blitz in a food processor until finely chopped, then sprinkle over a plate. Grease a small baking tray with a little of the oil. Brush the chicken on both sides with the remaining oil and season well. Coat the chicken with the nuts and place on the tray. Press any remaining nuts from the plate onto each breast. Bake for 20 mins or until browned and cooked through. Rest for 4-5 mins on the tray, then slice thickly.
  3. Meanwhile, make the sauce. Heat the oil in a medium non-stick saucepan and add the onion, garlic and ginger. Loosely cover the pan and fry gently for 8 mins or until softened and lightly browned, stirring occasionally. Remove the lid for the final 2 mins, and don’t let the garlic burn.
  4. Stir in the curry powder, star anise, turmeric and a good grinding of black pepper. Cook for a few secs more, stirring. Sprinkle over the flour and stir well. Gradually add 400ml water to the pan, stirring constantly.
  5. Bring the sauce to a simmer and cook for 10 mins, stirring occasionally. If it begins to splutter, cover loosely with a lid. Remove the pan from the heat and blitz the sauce with a stick blender until very smooth. Adjust the seasoning to taste. Keep warm.
  6. Once the rice is tender, add the spring onions and cook for 1 min more. Drain well, then leave to stand for a few mins while you make the salad. Toss the carrot and cucumber with the chilli, lime juice and herbs.
  7. Divide the sliced chicken between two plates, pour over the sauce and serve with the rice, salad and lime wedges for squeezing over.

Source: BBC Good Food



Article provided by Good Food

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