Curry in a hurry: these easy recipes give you authentic, spicy flavor with a minimum of fuss - healthy Food in a Flash

Natural Health, Sept, 2002 by Jack Bishop

Cauliflower and Spinach with
Coconut-Red Curry Sauce

SERVES 4

This Thai curry is quite spicy and best
served with plenty of rice. Jasmine rice
makes an especially nice choice. The
lemongrass is traditional but optional.

  1 tablespoon roasted
    peanut oil
  4 medium shallots,
    sliced thin
  3 medium garlic cloves,
    minced
  1 tablespoon red curry paste
  1 14-ounce can light
    coconut milk
  1 lemongrass stalk, top half
    and outer layers discarded,
    inner portion crushed with
    side of knife (optional)
    Salt
  1 medium head cauliflower
    (2 1/4 pounds), core removed
    and cut into 1 1/2-inch florets
  8 cups stemmed spinach
    leaves
1/2 cup packed whole cilantro
    leaves
  1 lime, cut in wedges

1. Heat oil in Dutch oven over medium-high
heat until shimmering. Add shallots
and cook until lightly browned, about
2 minutes. Add garlic and cook until fragrant,
about 30 seconds. Stir in curry
paste and cook until fragrant, about
15 seconds. Add coconut milk, lemongrass
(if using), salt to taste, and
cauliflower. Bring to a boil, reduce heat,
cover, and simmer, stirring several times,
until cauliflower is crisp-tender,
about 8 minutes.

2. Add spinach, cover,
and cook, stirring once
or twice, until vegetables
are tender, about 3 minutes.
Stir in cilantro and adjust
seasonings. Serve with lime
wedges.

PER SERVING: 213 CALORIES,
7 G PROTEIN, 14 G FAT, 6 G SATURATED
FAT, 18 G CARBOHYDRATES, 7 G FIBER,
455 MG SODIUM, 19% CALCIUM

Aromatic Chickpea, Onion,
and Tomato Curry

SERVES 4

Garam masala is a mixture of ground spices,
including cumin, black pepper, cinnamon,
coriander, cloves, and cardamom. Serve this
dish with rice or flatbreads.

2 tablespoons canola oil
2 cinnamon sticks
6 whole green cardamom pods
2 medium onions, halved and
  sliced thin
  Salt
2 teaspoons garam masala
1 cup canned diced tomatoes
  (a little more than half of a
  15-ounce can)
2 15-ounce cans chickpeas,
  drained and rinsed
2 tablespoons minced fresh
  mint or cilantro leaves

1. Heat oil in large saute pan over medium-high
heat until shimmering. Add cinnamon
sticks and cardamom pods and cook until
fragrant, about 1 minute. Add onions and
salt to taste and cook, stirring often, until
lightly browned and softened, 6 to 8 minutes.
Add garam masala and cook until fragrant,
about 30 seconds. Add tomatoes and
1 1/2 cups water and bring to a boil.

2. Add chickpeas and return to a simmer.
Reduce heat, cover, and simmer, stirring
often, until flavors blend, about 10 minutes.
Uncover and simmer until liquid in pan
thickens to sauce consistency, 2 to 4 minutes.
Remove and discard cinnamon sticks
and cardamom pods. Stir in mint or cilantro,
adjust seasonings, and serve immediately.

PER SERVING: 294 CALORIES, 14 G PROTEIN, 9 G FAT,
1 G SATURATED FAT, 43 G CARBOHYDRATES, 9 G FIBER,
194 MG SODIUM, 9% CALCIUM

Singapore Rice Noodle Curry

SERVES 4

Choose rice noodles roughly the same thickness
as spaghetti; thinner noodles tend to
stick together when stir-fried.

12 ounces rice noodles
 2 tablespoons soy sauce
 3 tablespoons roasted
   peanut oil
 2 medium onions, halved and
   sliced thin
 3 medium garlic cloves, minced
 1 tablespoon minced fresh
   gingerroot
 4 medium scallions, white and
   light green parts minced,
   green parts sliced thin and
   reserved separately
 1 tablespoon curry powder
 1 medium head Napa cabbage
   (about 1 1/2 pounds), tough
   outer leaves and core
   removed, tender leaves sliced
   thin (about 6 cups)

1. Place noodles in large bowl, cover with
hot tap water, and let soak until softened,
about 20 minutes. Drain and set aside.

2. Meanwhile, combine 2/3 cup water, soy
sauce, and 1 tablespoon peanut oil in small
bowl.

3. Heat remaining 2 tablespoons oil in large
nonstick skillet over medium-high heat until
shimmering. Add onions and stir-fry until
lightly browned, about 4 minutes. Add garlic,
ginger, minced scallions, and curry powder
and stir-fry until fragrant, about 30 seconds.
Add cabbage and stir-fry until
softened, about 5 minutes.

4. Add soy sauce mixture, noodles, and
sliced scallion greens to pan. Using tongs,
toss noodles with sauce until completely
coated, 2 to 3 minutes. Serve immediately.

PER SERVING: 457 CALORIES, 4 G PROTEIN, 11 G FAT,
2 G SATURATED FAT, 88 G CARBOHYDRATES, 6 G FIBER,
340 MG SODIUM, 9% CALCIUM

Indonesian Eggplant Curry

SERVES 4

Look in Asian markets for sambal oelek, the
most common Indonesian chile sauce; if you
can't find it, use any Asian chile sauce made
from chiles, garlic, vinegar, and salt. Serve
this spicy dish with plenty of rice.

 2 medium eggplants (about
   2 pounds), cut into 1/2-inch-thick
   rounds
 2 tablespoons roasted
   peanut oil
   Salt
 1 medium onion, chopped fine
 4 medium garlic cloves, minced
 1 teaspoon grated zest plus
   1 tablespoon juice from 1 lime
 2 teaspoons Asian chile sauce
 1 teaspoon curry powder
 1 cup light coconut milk
10 large fresh basil leaves,
   sliced thin

1. Preheat broiler or grill. Place eggplant
rounds on baking sheet, brush with 1 tablespoon
oil, and season with salt to taste. Broil
or grill, turning once, until lightly browned,
about 10 minutes. Set aside.

2. Heat remaining 1 tablespoon oil in large
skillet over medium-high heat until shimmering.
Add onion and cook, stirring often,
until lightly browned, 3 to 4 minutes. Add
garlic, lime zest, chile sauce, and curry powder
and cook, stirring constantly, until fragrant,
about 30 seconds. Add coconut milk
and salt to taste and bring to a simmer.

3. Add eggplant to coconut sauce and turn
slices with tongs until well coated with
sauce, 1 to 2 minutes. Stir in lime juice and
basil, adjust seasonings, and serve.

PER SERVING: 199 CALORIES, 4 G PROTEIN, 13 G FAT,
4 G SATURATED FAT, 21 G CARBOHYDRATES, 7 G FIBER,
55 MG SODIUM, 6% CALCIUM

Indian Spiced Potato
and Pea Curry

SERVES 4

This dish has an earthy potato flavor with a
spicy kick. I use fingerlings, baby Yukon
golds, or small red potatoes. Add steamed
rice and a leafy salad to complete the meal.

2 tablespoons canola oil
1 tablespoon cumin seeds
1 tablespoon mustard seeds
1 tablespoon minced fresh
  gingerroot
4 medium garlic cloves, minced
2 pounds potatoes, scrubbed
  and cut into 1-inch chunks
1 medium jalapeno chile, halved
  and seeded if desired
  Salt
1 cup frozen peas
3 tablespoons chopped fresh
  cilantro leaves
  Soy or dairy yogurt for
  garnish, optional

1. Heat oil in large saute pan over medium-high
heat until shimmering. Add cumin,
mustard, ginger, and garlic and cook, stirring
constantly, until very aromatic and mustard
seeds begin to pop, about 1 minute.
Add potatoes, chile, 1 teaspoon salt, and
2 cups water. Bring to a boil, reduce heat,
cover, and simmer, stirring once or twice,
until potatoes are tender, about 20 minutes.

2. Stir in peas and cook, uncovered, until
peas are heated through and liquid in pan
has reduced to thin sauce consistency,
about 5 minutes. Remove and discard chile.
Stir in cilantro and adjust seasonings. Serve
with large dollops of yogurt, if desired.

PER SERVING: 283 CALORIES, 8 G PROTEIN, 8 G FAT,
1 G SATURATED FAT, 46 G CARBOHYDRATES, 6 G FIBER,
612 MG SODIUM, 7% CALCIUM

Potatoes and Chard with
Thai Green Curry Sauce

SERVES 4

Choose a variety of potato that will hold its
shape when braised, like baby Yukon golds
or small red potatoes. Two tablespoons of
curry paste will make this dish very hot.

     1 tablespoon roasted peanut oil
     3 medium garlic cloves, minced
     1 tablespoon minced fresh
       gingerroot
1 to 2 tablespoons green curry paste
     1 14-ounce can light
       coconut milk
     2 pounds small potatoes,
       scrubbed and cut into 3/4-inch-thick
       chunks
       Salt
     4 ounces Swiss chard, stems
       removed and leaves sliced
       thin (about 3 cups)
   1/2 cup packed whole fresh
       cilantro leaves
     1 tablespoon lime juice

1. Heat oil in Dutch oven over medium heat
until shimmering. Add garlic and ginger and
cook until fragrant, no more than 1 minute.
Add curry paste and 1/2 cup of thickened
coconut milk from the top of the can. Simmer
briskly until coconut milk reduces and
mixture forms a very thick paste that sizzles
in pan, 2 to 3 minutes.

2. Add remaining coconut milk, 1/2 cup
water, potatoes, and 1/2 teaspoon salt. Bring
to a boil, reduce heat, cover, and cook, stirring
occasionally, until potatoes are almost
tender, 15 to 20 minutes. Stir in chard,
cover, and cook, stirring once, until potatoes
and chard are tender, about 5 minutes.
Stir in cilantro and lime juice, adjust seasonings,
and serve.

PER SERVING: 316 CALORIES, 7 G PROTEIN, 14 G FAT,
6 G SATURATED FAT, 42 G CARBOHYDRATES, 4 G FIBER,
667 MG SODIUM, 9% CALCIUM

Lentil Curry with
Summer Vegetables

SERVES 4

Curried lentils with zucchini, corn, and red
bell pepper make a hearty one-dish meal.

1 1/4 cups brown lentils, rinsed and
      picked over
    2 teaspoons curry powder
    2 tablespoons extra-virgin
      olive oil
    2 medium zucchini (about
      1 pound), cut into 3/4-inch dice
      Salt
    1 large red bell pepper (about
      1/2 pound), stemmed, seeded,
      and cut into 3/4-inch dice
    2 medium ears corn, husked,
      silked, and kernels removed
      with knife (about 1 1/4 cups)
    3 medium garlic cloves, minced
    1 tablespoon minced fresh
      gingerroot
  1/4 teaspoon cayenne, or to taste
    2 tablespoons minced fresh
      cilantro

1. Stir lentils, curry powder, and 3 3/4 cups
water together in medium saucepan. Bring
to a boil, reduce heat to medium-low,
cover, and simmer until lentils are tender
but not falling apart, about 25 minutes.
(There will be cooking liquid left in pan.)

2. Meanwhile, heat 4 teaspoons oil in large
nonstick skillet over medium-high heat until
shimmering. Add zucchini and salt to taste
and cook, stirring occasionally, until
lightly browned, about 7 minutes. Scrape
zucchini into bowl. Heat remaining 2 teaspoons
oil in empty skillet. Add red pepper
and corn and cook, stirring often, until
lightly browned, about 3 minutes. Stir in
garlic, ginger, and cayenne and cook until
fragrant, about 30 seconds.

3. Return zucchini to skillet along
with lentils and remaining cooking liquid.
Cook, stirring occasionally, until heated
through, about 1 minute. Stir in cilantro,
adjust the seasonings, and serve.

PER SERVING: 289 CALORIES, 15 G PROTEIN, 8 G FAT,
1 G SATURATED FAT, 45 G CARBOHYDRATES, 14 G FIBER,
11 MG SODIUM, 6% CALCIUM

Sweet, Sour, and Spicy
Tofu Curry

SERVES 4

Chiles, apricots, cider vinegar, fennel, and
scallions give this curry a nice balance of flavors.
Serve with rice, couscous, or quinoa.

  2 tablespoons roasted
    peanut oil
  1 pound extra-firm tofu, cut into
    3/4-inch cubes and blotted dry
  1 medium fennel, stalks and
    fronds discarded, bulb cut into
    1/2-inch-thick strips
  8 medium scallions, cut into
    2-inch lengths
  3 medium garlic cloves, minced
  1 tablespoon minced fresh
    gingerroot
  2 medium jalapeno chiles,
    stemmed, seeded, and minced
  2 teaspoons curry powder
  2 tablespoons cider vinegar
1/3 cup dried apricots, sliced thin
    Salt

1. Heat oil in large nonstick skillet over
medium-high heat until shimmering. Add
tofu and cook, turning every minute or two,
until cubes are nicely browned, about 7 minutes.
Transfer tofu to bowl. Add fennel and
scallions and cook, stirring frequently, until
lightly browned, about 2 minutes. Clear center
of skillet and add garlic, ginger, chiles,
and curry powder. Cook until fragrant, about
30 seconds; stir with fennel and scallions
to combine. Add 1 1/4 cups water, vinegar,
apricots, and salt to taste and bring to a
simmer.

2. Return tofu to pan, cover, reduce heat,
and simmer, stirring once or twice, until flavors
have blended and most of the liquid
has evaporated, about 5 minutes. Adjust
seasonings and serve.

PER SERVING: 166 CALORIES, 10 G PROTEIN, 8 G FAT,
1 G SATURATED FAT, 15 G CARBOHYDRATES, 4 G FIBER,
138 MG SODIUM, 10% CALCIUM