OK - this is actually BEEF curry. I’ll update the photo the next time I make a veggie curry. ;)
Table of Contents
Description | Ingredients | Method | Nutritional Info | Notes And OptionsJP’s Curry Recipe
Curry has always been part of the background hum of my life. Growing up Mauritian meant Indian cuisine was never far from the table, and when it came to curry, my parents, aunts, and uncles all had their own way of making it, each with little tweaks that made their version distinct. I never had a recipe passed down directly, though. My own attempts started as a bit of detective work, trying to recreate flavours from memory, fumbling around with store-bought curry powders, and slowly refining until I found something that felt right. Over the years I’ve shifted from those pre-made mixes to building my own blend of spices, experimenting, adjusting, and learning from each pot.
It’s worth pausing on the word “curry” itself. According to Wikipedia:
“The word curry is derived from Dravidian kari in languages such as Middle Tamil. The Oxford Dictionaries suggest an origin specifically from Tamil. Other Dravidian languages, namely Malayalam (kari, "hot condiments; meats, vegetables"), Middle Kannada, Kodava, and Telugu have similar words. Kaṟi is described in a 17th-century Portuguese cookbook, based on trade with Tamil merchants along the Coromandel Coast of southeast India, becoming known as a "spice blend ... called kari podi or curry powder". The first appearance in its anglicised form (spelt currey) was in Hannah Glasse's 1747 book The Art of Cookery Made Plain and Easy.”
The English word "curry" now covers a staggering range of food traditions. There are the fiery vindaloos and spiced chettinadus of India, just two among MANY different variants, with each region having its own set of rules and flavour fingerprints. The Indian diaspora carried those influences abroad, shaping the rich curries of the Caribbean and Africa (and Mauritius of course!) There are curries from neighbouring Pakistan and similar dishes throughout the Middle East. And then there’s Southeast Asia, where Thai, Malaysian, Singaporean, Indonesian and other cuisines all express their own deeply distinct profiles. You’ll also find curries in the repertoire of some Chinese and Japanese cuisines. Wherever you find it, even within the same city, you’ll find that no two cooks make theirs exactly the same. That’s the beauty of curry: it’s endlessly adaptable, personal, and fiercely local, all at once.
All that to say that my recipe is just that: my own variation, mostly based on the flavours I remember growing up with, but with my own unique twists. Grated / minced onion rather than diced (influenced by my experimenting with Moroccan tagines), tomato paste and lime juice as part of the flavour base as a substitute for the tamarind I used to use to make it more easily accessible with ingredients from most grocery stores, my own blend of ground and whole spices, and of course options…LOTS of options! So many, in fact, that I’ve had to make this one recipe into four separate variations so it doesn’t get too muddled up.
Here are links to the other variations in case you want those instead:
I like to use this veggie variation as a side dish alongside grilled, roasted or air-fried proteins like tandoori chicken, seekh kebabs, chicken or prawn tikka, etc. during On-Protocol weeks so that I have a little better control over my protein portioning than with E.G. a meat curry, but still get to enjoy the curry flavour AND get in a substantial helping of vegetables.
NOTE: this recipe is proportioned to make a BIG batch of curry. In theory, this is about 12 servings. The recipe scales really well if you want to make a smaller batch (I.E. for half the quantity, just divide everything by half), but you’ll eventually end up making big batches so you have more to enjoy…trust me - LOL!
Ingredients (Makes 12 Servings)
1 head of cauliflower (cut into florets - about 6 cups of florets)
2 small zucchini (cut into medium-sized chunks - about 3 cups diced)
3 carrots (cut into sizeable chunks - about 1-1/2 cups)
1 small eggplant (cut into medium-sized chunks - about 1-1/2 cups)
1 TBSP fine sea salt
2 TBSP vegetable oil or ghee
2 cups onion (grated or finely chopped; about 1 large onion)
8 cloves garlic (minced; about 2-1/2 tablespoons)
Equivalent amount of ginger (minced; about 2-1/2 tablespoons)
1 small can (156 ml / 5.5 oz) tomato paste
1x 2” long cinnamon stick
1 TBSP cumin seeds
3 black cardamom pods
2 TBSP garam masala
1 TBSP turmeric
3 TBSP ground cumin
1 TBSP ground coriander
1/4 tsp ground cayenne pepper
1/2 cup fat-free Greek yogurt or Skyr OR tinned, unsweetened coconut milk / cream
Juice of 1 lime
Method
Pre-heat oven to 375 degrees F / 190 degrees C
Cook onion in vegetable oil or ghee in a large Dutch oven or heavy-bottomed stock pot over medium-high heat until it begins to brown (about 5 minutes or so)
Add whole spices, mix and toast for 1-2 minutes
Add garlic and ginger and cook for another 1 minute
Add tomato paste and ground spices and mix well
Add yogurt and mix well until fully combined
Add the veggies to the mixture now and mix well until thoroughly coated
Add cold water until about 2.5 cm / 1” below level with the veggie mixture and mix until combined (the veggies will release some of their own moisture while cooking)
Heat until just starting to bubble, stirring frequently
Cover and transfer to oven
Cook for 30-45 minutes, or until all the vegetables are tender
Add lime juice, mix well, and adjust seasoning with salt and pepper
Serve and enjoy!
Nutritional Info
Total Recipe (12 Servings)
Calories: ~ 1,150‑1,300 kcal
Protein: ~ 45‑55 g → ~ 180‑220 kcal → ~ 15‑18% of total calories
Fat: ~ 25‑30 g → ~ 225‑270 kcal → ~ 20‑22% of total calories
Total Carbohydrate: ~ 200‑220 g
Fiber: ~ 40‑45 g
Net Carbohydrate: ~ 160‑175 g → ~ 640‑700 kcal → ~ 55‑60% of total calories
Per Serving (1 of 12 Servings)
Calories: ~ 95‑110 kcal
Protein: ~ 3.8‑4.6 g → ~ 15‑18 kcal → ~ 15‑18% of calories
Palm‑size protein portions: ~ 0.25 palms
Fat: ~ 2.1‑2.5 g → ~ 19‑22 kcal → ~ 20‑22% of calories
Thumb‑size fat portions: ~ 0.25 thumbs
Total Carbohydrate: ~ 16.5‑18.5 g
Fiber: ~ 3.3‑3.8 g
% of RDI fiber:
Women under 50: ~ 13‑15%
Men under 50: ~ 11‑13%
Women over 50: ~ 15‑17%
Men over 50: ~ 13‑15%
Net Carbohydrate: ~ 13.5‑14.7 g → ~ 54‑59 kcal → ~ 55‑60% of calories
Cupped‑palm net carbs: ~ 0.5 palms
Fist‑sized portions of non‑starchy vegetables: ~ 1 full fist (lots of veggies per serving)
This nutritional analysis is an estimate only, based on available knowledge regarding the nutritional content of the individual ingredients. Nutritional content of foods is HIGHLY variable, so you should always base your dietary intake on whether it meets your needs and progresses you towards your goals rather than any theoretical numbers on paper.
Notes and Options
As mentioned in the intro, this makes an excellent side dish to accompany some grilled or roasted tandoori chicken, seekh kebab, chicken or prawn tikka, etc.
If you like, serve the curry over rice or with your favourite Indian flatbread alongside! I love chapati roti, while my wife and kids tend to prefer tandoori naan.
If you’re having this as part of an overall plant-based diet and want to add some protein into the dish, I highly recommend adding some Big Mountain Soy-Free Tofu.
1 package of soy-free tofu will add 64 grams of protein to the overall dish. To balance out the protein intake, you’d need about 3 packages for the full recipe (think of one package as the equivalent of about 1 pound of meat). This won’t be equivalent in protein to the meat, chicken or prawn variations, but will add a solid amount of plant-based, soy-free tofu at about 16 grams per serving.
For the best flavour and texture, I’d recommend cutting the tofu into cubes, seasoning with salt and pepper, then pan-frying for 3-5 minutes each side while the curry is cooking in the oven. You can then either mix the cooked tofu cubes into the curry for the last five minutes or so of cooking, or just serve the tofu cubes over top of the veggie curry. Another alternative would be to air-fry the seasoned tofu cubes. Use your imagination! I would just say that dropping them straight out of the packet into the sauce, though convenient, may not give you the most satisfying result.
A note on veggie selection:
The veggies in the recipe above are just a suggestion. This is really kind of a “choose your own adventure” kind of thing, so use veggies that you enjoy!
For me, cauliflower and carrots are a must, the former because it picks up the flavour of the sauce really well, and the latter because of the hits of sweetness they add.
Other favourites that I have seen fairly often in restaurant veggie curries are zucchini, eggplant, squash / pumpkin, and bell peppers.
Sweet potato or potato are also viable options, but do add significantly to the starchy carb content. If you’re going to add these, see “Where are the potatoes?” below.
The only veggies I can think of off-hand that I would avoid are:
Turnips, rutabaga, parsnips or Brussels sprouts - while I love these in other dishes, the flavour just doesn’t work well for me here.
Tomatoes - they just break down into mush and skins when cooking, and we don’t really want that here.
Cucumbers - cooking cucumbers in ANY dish is just a hard no for me. Yuck.
A note on spices:
If you like your curry spicy, double the cayenne pepper OR throw in a couple of whole, fresh chilies. This recipe is intentionally a bit mild to allow for the “baby tongues” of some of my immediate family…LOL.
If you prefer to use a store-bought curry powder mixture rather than buying all the individual ground spices and blending your own, that’s totally OK - just make sure it’s fresh. No stale curry powder that’s lived in your pantry for years! You can substitute 6 TBSP total curry powder (2 TBSP per 500 g / 1 pound of meat) for ALL the dry / ground spices.
You can also omit the whole spices if you like. The smoky flavour of black cardamom is not some people’s favourite, and I just like the cumin seeds for the little pops of cumin-y flavour they add - they’re not crucial. The cinnamon however, does add a specific flavour to the finished dish. If you don’t have cinnamon sticks on hand, you can substitute 1/4 to 1/2 teaspoon of ground cinnamon.
Feel free to tweak this to your preferences. If you prefer less cumin, and more turmeric or coriander? Have at it. If you want to go more Caribbean in flavour profile, drop the cardamom and cinnamon and add some allspice. The spice blend is how you make your curry your own!
If you want or need to avoid dairy (or are just looking for a different flavour), you can substitute tinned, unsweetened coconut milk / coconut cream for the Greek yogurt (NOT coconut milk from a carton - it’s not rich enough). It won’t quite achieve the same creamy consistency with the sauce as the yogurt, but it does add a good bit of richness. I find this works well to add a bit more depth of flavour with the veggie variation of the recipe, and is worth trying.
Another worthwhile substitution if you can find it easily is to use tamarind puree in place of the tomato paste and lime juice. You can sometimes find it already pureed in jars (consistency similar to tomato paste), or more frequently as a block of tamarind that you’ll need to mix with water and puree with a hand blender. Just be careful you’re not getting tamarind sauce or syrup - they just aren’t the same because they’re missing the pulp of the tamarind that contributes to the texture of the finished dish, and they have a less pleasant, more concentrated flavour.
Where are the potatoes?
My Mauritian family are probably looking at this recipe and asking this question! Potatoes ALWAYS featured in our family’s curry growing up, and they do really pick up the flavours of the sauce really well. They are usually my wife and kids’ favourite part of the curry, so they are often included when I make curry. However, potatoes in the curry + serving it over rice + accompanying it with chapati roti or naan…that’s just starch on starch on starch, and I’ve been trying to make this a little more physique friendly…LOL. Thus, this recipe omits them.
If you do want to include potatoes, make sure they have some flesh exposed (I.E. if you’re using baby potatoes, cut them in half; regular potatoes I usually go in quarters), add them in (raw) to the mixture in step 7, and make sure the water level in step 8 just covers the contents of the pot (rather than being 1” below with veggies only because the potatoes need to be immersed to cook properly)
You may wonder what the tomatoey stuff accompanying the curry in the photo is. That’s another lifelong staple of curry dinners in my family, a fresh tomato chutney. This exact same mixture is also known in Mexican cuisine as a salsa fresca or pico de gallo. Onion, tomatoes and cilantro, tossed with lime juice and sea salt, adds a fresh brightness to a portion of curry. Of course, my Mauritian family would also throw some chopped up fresh chilies in there to make things extra spicy!