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Healthy Recipe: Vegetable Korma

  By posted Feb 18th 2013
Recipes

 

 

Healthy Indian Recipe Healthy Vegetable Korma Recipe

 

This recipe of vegetarian korma from Tamil Nadu replaces coconut oil which has high levels of cholesterol with canola oil while keeping the flavors intact.

 

Ingredients


  • 150 mL canola oil 
  • 600 g grated coconut
  • 2 tsp jeera (cumin)
  • 4 nos star anise
  • 2 nos bay leaf
  • 10 g black pepper
  • 5 nos green cardamom
  • 5 nos red chilly dry, whole
  • 50 g ginger whole
  • 10 nos garlic pod
  • 2 nos onion large
  • 2 nos green chilly, small
  • 10 g curry leaves
  • 75 g cashew nuts
  • ½ Tbsp turmeric
  • 1 cup cauliflower
  • ½ cup beans
  • ½ cup carrots
  • ½ cup potatoes
  • 2 tsp methi dana (fenugreek seeds)
  • 2 Tbsp mustard seeds
  • 3 tsp salt 
  • ½ Tbsp turmeric
  • 2 tsp red chilli powder
  • 1 Tbsp coriander powder
  • 50 g fresh coriander leaves

 

Method


  1. In large handi, add 100 mL canola oil; add freshly grated coconut, jeera, cinnamon, star anise, bay leaf, black pepper, green cardamom, half of red chilly whole, ginger, garlic pod, onion roughly sliced, green chilli, curry leaves, cashew nuts and half the turmeric. On slow flame, cook mixture until it starts to change colour. Take out and put straight into stone grinder to make into fine paste. Keep paste aside.
  2. Cut cauliflower into florets, string the beans and cut into 1 inch in length; cut carrots into batons and potato into dices.
  3. Heat canola oil; add whole dry red chilli, methi dana and mustard seeds. When they splutter, add curry leaves. Add vegetables and sauté; sprinkle some salt. 
  4. Add remaining turmeric, red chilli powder and coriander powder mixed with little water. Add paste and cook on slow flame. Cook until vegetables are done. Sprinkle with chopped fresh coriander.

 

Yield: 6 servings.

 

Nutritional Analysis per Serving 

 

Carbohydrates - 18 g

Protein - 4 g

Fat - 31.3 g

Saturated fat - 3.3 g

Cholesterol 0 mg

Fiber - 1.3 g

Sodium - 1200 mg

Calories - 370

 

*Recipe Courtesy: Chef Kunal Kapur, MasterChef India Judge and Executive Sous-Chef, The Leela Kempinski, Gurgaon


*Image Courtesy: canolainfo.org


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