Spice up your diet: Healthy Indian recipes
INDIAN food doesn't always mean lots of oil and mountains of bread and rice. Try these healthy recipes at home for tasty suppers that won't pile on the pounds
Vishnu Natarajan, executive chef at pan-Indian restaurant and cocktail bar Carom in Soho, London, has created two healthy, nutritious recipes - so you can stick to the diet without compromising on taste.
Kale Poriyal with Water Chestnut & Coconut
(Serves 4)
A "poriyal" is a lightly spiced and simple South Indian stir fry of vegetables that is a wholesome accompaniment, or even a delicious main meal.
Ingredients
500g kale
200g carrot
30g desiccated coconut
Tin water chestnuts
100g onion
Sprig of curry leaves
5g mustard seeds
4 whole dry red chillis
4 cloves garlic
25ml coconut oil
Pinch of turmeric powder
Salt to taste
Method:
Cut kale into 5mm dices and then cut the carrot and onion into 3mm dices.
Drain the water chestnuts and slice them.
Chop curry leaves.
Cut chilli & garlic in two halves.
Soak desiccated coconut in warm water for 5 minutes & drain off excess water.
Heat coconut oil, add mustard and allow to crackle, then add the garlic and fry to get a golden colour.
Add the cut chilli and chopped onions and sauté until the onions are translucent.
Add the curry leaves, turmeric powder and fry for a few seconds; then add the desiccated coconut & water chestnuts. Sauté until golden brown.
Add carrot, followed by kale and stir for a few more seconds. Add salt to taste, followed with 100ml water, and cover with a lid.
Cook over a low heat for 8 minutes to allow the water to dry off.
Chef’s tips:
Raw cashew nuts or peanuts could be included before adding vegetables.
Vegetables can be cut into thin, Julienne style strips.
Can be substituted with your favourite vegetables.
Tiger Prawn & Ginger ‘Tawa Masala’ with Kale & Bell Peppers
(Serves 4)
Ingredients
40ml coconut oil
10g carom Seed
700g tiger prawns
200g onion
40g garlic
30g ginger
100g tomato
2 bell peppers
100g kale
1tbsp turmeric powder
1tbsp Kashmir red chilli powder
1tbsp coriander powder
1tsp gram masala powder
50g coriander leaves
10g fenugreek powder
Salt, to taste
Method:
A food processor would be handy, saving time to chop the ingredients.
Take half the quantity of garlic, chop it finely. Keep it aside.
Add remaining half of garlic and all of ginger to make a semi-fine paste.
Chop onion, tomato, bell peppers and coriander leaves individually.
Hand shred kale as thin as possible.
Peel prawns and de-vein them.
Heat coconut oil in a heavy hot Pan ‘Tawa’. Add carom seeds to crackle.
Add onions and chopped garlic, and sauté to translucent; adding the ginger and garlic paste. Stir every couple of minutes.
Add tomato and bell peppers and fry for few minutes.
Add turmeric powder, coriander powder, red chilli powder and salt.
Toss prawns & kale in and mix well. Allow to boil for a couple of minutes.
Keep pan covered; complete the rest of cooking on slow heat, stirring frequently. Heat for 5-8 minutes till prawns are tender.
Add garam masala, fenugreek powder and coriander leaves. Mix in well before turning the heat off. Serve hot with rice or bread.
Chef’s tip:
Prawns can be swapped for any of your favourite protein.
See caromsoho.com.