Curries, a Westernized name for a variety of Indian stews, can be so comforting and nourishing and they are a cinch to put together and vary to your taste or what needs to get used up, once you know the basic formula for making a masala (the flavour base). Prioritize plant-based meals using legumes, nuts or seeds, like this one, a few times a week for optimal health. Serve with brown rice or whole grain chapati (flatbread) and a side of veggies.
2 Tbsp olive oil
1 onion, diced
4 cloves garlic, minced
1 Tbsp ginger, minced (optional)
1 Tbsp cumin
2 tsp ground coriander (or 2 Tbsp garam masala in lieu of cumin and coriander)
2 tsp turmeric
1 can (798 mL) diced tomatoes
2-3 large potatoes, peeled and chopped (or substitute sweet potatoes)
1 can (798 mL) chickpeas, drained (or 3 cups cooked)
1 tsp salt
½ tsp ground pepper
½ tsp cayenne (optional)
¼ cup fresh cilantro, chopped
In a large, heavy-bottomed pot, heat oil on medium low. Add onion, garlic and ginger if using, and sauté for 5 minutes until softening. Add cumin, coriander (or garam masala) and turmeric and sauté another 3-5 minutes stirring constantly to prevent burning. Add tomatoes and cook, stirring often, until oil glistens slightly and all is combined with the masala (the flavour base for many Indian dishes; spices can vary).
Next add the remaining ingredients and cook, stirring occasionally, until potatoes are tender. You may need to turn the heat down a bit lower to a gentle simmer. Adjust seasonings if desired. Serve garnished with cilantro.
By Nicole Fetterly, RD