Curry Korma

This recipe is so appealing thanks to the aromatic flavours of a good curry and it certainly warms the bones on cooler nights. But far more than that, we benefit from the beans that are just so packed with goodness and here is why…

There is no disputing that legumes are a very important part of our diet. Even meat eaters should have legumes regularly. The American authorities are recommending Americans include legumes in their diet.

Legumes are a unique food and contain B1, B2, B3, B5, B6, Folate, Vitamin E, Vitamin K, Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium (small amount), Zinc, Copper, Manganese and Selenium.

Because legumes contain carbohydrate and protein plus many nutrients, a meal of a small amount of legumes served with vegetables and salad is a very satisfying and healthy meal.

Some people believe foods that look like our organs are good for our organs and, on this basis, red kidney beans are good for our kidneys.

Raw beans should be soaked overnight, the soaking water discarded and then cooked in new water for a number of hours. It is important that beans are well cooked before eating. Obviously this is a lot of work so it is good to know you can freeze the cooked beans.

Lentils do not need soaking. Simply wash well then cook.

These days we are lucky to be able to buy organic beans in tins already cooked. When using tinned beans, always wash the beans well before using. It is always better to cook beans yourself, but with our busy lifestyles this isn’t always possible. Tinned beans are so quick and easy to use. For example for lunch make a salad and add a small tin of (well rinsed) 4 bean mix – great meal in only a few minutes.

Note – people on dialysis must not eat legumes.

Ingredients

2 tablespoons extra virgin olive oil

1 large onion sliced

2 cloves crushed garlic

100g mushrooms cut into small pieces

400g kumera diced 1 cm x 1 cm (approx ½ ” x ½ ”)

2 tablespoons garam masala

1 teaspoon ground coriander

1 teaspoon ground cumin

1/8 teaspoon chili powder (use less to start if you don’t like it hot)

¼ teaspoon ground turmeric

Directions

STEP 1 - Fry onion and garlic until golden. Add mushroom and kumera and fry for 3 minutes then add above spices and fry for a few minutes until fragrant.

Ingredients

200ml oat milk (or milk of your choice)

1 teaspoon coconut essence (you can add more if you like after tasting)

Directions

STEP 2 - Add essence to the oat milk and then to the pot. Bring to the boil then reduce heat and simmer for 5 minutes. This is a healthier substitute for coconut milk which is very high in saturated fat.

Ingredients

50g ground almonds

2 tablespoons tomato paste

1 ¼ cups stock

1 x 400g tin butter beans, cannellini beans or chick peas, drained and well rinsed

1 red capsicum/bell pepper sliced

1 cup chopped cauliflower

1 cup sliced beans

3 teaspoons lemon juice

¼ cup chopped fresh coriander

Directions

STEP 3 - Add the rest of the ingredients and simmer for 10 minutes, stirring occasionally.

Tip – Taste the curry. If it is not tasty enough, revitalize the spices by adding ½ teaspoon garam masala, 1/8 teaspoon ground coriander and ground cumin and a small pinch ground turmeric. Stir, cook for 5 minutes and taste again. 

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