Thai Red Vegetable Curry

Thai red vegetable curry and rice
www.cookingforhealth.biz

Herbs and spices are used to enhance flavour in many types of cuisine across the globe.

Many of us know from travelling abroad, dining out or cooking at home that there’s considerable variability in the amount, type and combination of herbs and spices used in different types of cuisine.

Thai cuisine, for example, is famous for its aromatic and spicy dishes created using herbs and spices such as lemongrass, kaffir lime leaves, basil, galangal, ginger, garlic, chilli peppers, cumin, coriander and peppercorns.

Thai herbs and spices

Usually these variations in use of herbs and spices are attributed merely to cultural preferences.

But is this the only reason?

Each herb and spice has a unique aroma and flavour, which derive from compounds known as phytochemicals or “secondary compounds”, because they are secondary to the plant's basic metabolism.

These chemicals evolved in plants to protect them against herbivorous insects and vertebrates, fungi, pathogens, and parasites [1].

Most herbs and spices contain dozens of secondary compounds, including glucosides, saponins, tannins, alkaloids, essential oils, organic acids, and others, many thousands of which have been described in the literature [2,3].

Before the advent of modern medicine, herbs and spices were used in most cultures to prevent and treat a variety of health conditions, either incorporated into food or in specific preparations. Indeed, in many places, herbal medicine is still an important part of healthcare.

Scientific studies are generating more and more evidence to support the medicinal properties of herbs and spices.

Many of the phytochemicals or “secondary compounds” in plants have been shown to possess powerful anti-oxidant, anti-inflammatory, anti-microbial, anti-hypertensive, anti-cancer, anti-depressant, anti-anxiety and cholesterol-lowering activity [4-6]. Herbs and spices frequently contain high concentrations of these substances.

As many herbs and spices have considerable anti-bacterial, anti-fungal and anti-parasitic activity, it’s likely that their traditionally high use in hot climates is no accident. People found by trial and error that food kept longer and/or caused fewer stomach upsets if herbs and spices were incorporated [7].

This recipe for Thai-style red vegetable curry contains a range of herbs and spices rich in phytochemicals known for their medicinal properties.

The vegetables, herbs and spices used in this recipe contain high levels of antioxidant activity.

Antioxidants protect your body from damage caused by highly reactive molecules, called free radicals, produced as a normal by-product of metabolism.

Damage caused by free radicals contributes to aging and the development of chronic disease.

The picture below shows the antioxidant content of one serving of this Thai Red Vegetable Curry compared with one serving of a Burger King Double Whopper and Cheese with a medium portion of French fries.

The antioxidant content of the Thai Red Vegetable Curry is almost 5 times higher than that of the burger and fries.

The dish is also high in vitamins A, C and K; and contains substantial amounts of vitamins B1 and B6, as well as the minerals magnesium and manganese.

Lemongrass, for example, has been shown to have activity against the fungus Candida albicans [8] as well as anti-bacterial activity [9].

It’s also reported to have anti-inflammatory, anti-oxidant, anti-mutagenic, hypoglycaemic and anxiolytic properties [10].

Kaffir lime leaves contain volatile oils and other phytochemicals [11].

Traditionally, kaffir lime leaves have been used for treatment of colds, congestion, and coughs. In addition, they’re recommended for alleviating flatulence, treating indigestion and treating menstrual disorders.

Kaffir lime phytochemicals have also been shown to have anti-oxidant, anti-inflammatory and anti-hypertensive properties, which may be useful for preventing cancer and heart disease [11].

Kaffir lime leaves

Modern scientific investigations of coriander (also known as cilantro) have focused on its antimicrobial properties, anti-anxiety action, and cholesterol-lowering effects.

Its cholesterol-lowering action is the result of coriander stimulating the conversion of cholesterol to bile acids within the liver, an effect that would likely improve digestion of fat.

Turmeric is reported to have numerous health benefits due to the anti-inflammatory and anti-oxidant properties of its phytochemicals, particularly curcumin.

Ingredients

Makes 4 servings

• 1 red onion (150g/5oz) (finely sliced into half-moons)
• 1 clove garlic (crushed)
• 1 tablespoon olive oil
• 1 pinch sea salt
• 1 medium carrot (cut into matchsticks)
• ½ red bell pepper and ½ yellow bell pepper (finely sliced)
• 240g/8oz cooked beans – you could use green lentils, black eye beans, butter beans, haricot beans, cannellini beans, edamame, flageolet beans, pinto beans or whatever you have available. You can use canned beans or cook your own dried beans (see below). You could also use tofu (cut into small cubes) instead.
• 1 strip dried kombu sea vegetable (optional - see instructions for cooking your own beans below)
• 2 tablespoons Thai red curry paste. I made my own (see below for instructions) or you could buy a jar from the shops and follow the manufacturer’s instructions.
• 1 can coconut milk or make your own by adding 2-3 tablespoons coconut powder to 1 cup water (making your own from coconut powder is cheaper than buying cans of coconut milk. Coconut powder is available online or in certain supermarkets and international food stores). Coconut contains a high percentage of saturated fat, so it's best not to use it too frequently in your cooking.
• 1 teaspoon ground turmeric
• 4 kaffir lime leaves
• 40g baby leaf spinach
• Small bunch of fresh coriander/cilantro

Method

Cooking your own dried beans

It's fine to use canned beans to save time.

If you're cooking your own dried beans, you'll need approximately 3/4 cup dried beans and 4-5 cups water to cover them completely to a depth of 2 inches/5cm, depending on the size of the pan you use.

You can also add a strip of dried kombu sea vegetable, as this adds valuable minerals, and helps to tenderise and enhance the flavour of the beans.

If you soak the dried beans overnight in cold water before cooking, this will reduce the cooking time. Drain and rinse the beans before cooking. If you forget to soak them first, it doesn't matter, they may just take a bit longer to cook properly.

I usually cook dried beans in my slow cooker, as I can put them on and forget about them whilst doing other things, safe in the knowledge that they won't dry out and burn.

You can use a regular cooking pot but be aware that if you need to cook the beans for a long time, the water will evaporate. You'll need to keep an eye on them and top up the pan with boiling water if necessary.

Cooking time depends on the type and age of the beans.

The smaller and fresher the beans, the less time they'll need.

Large and/or old beans typically take longer.

Green lentils, for example, will probably be soft within an hour; pinto beans may take 2 to 3 hours. If your dried beans are past their "best before" date, they may remain like bullets however long you cook them for. Hard beans are very indigestible and create more intestinal gas, so I recommend that you use dried beans that are as fresh as possible.

To test if they're cooked, remove a small number of beans and press them between your fingers and thumb; they should squash easily.

Preparing the curry

Add olive oil and salt to a thick-based pan and gently sauté onion and garlic for 5-10 minutes until soft and translucent.

Add carrot, peppers, beans, Thai red curry paste, coconut milk, turmeric and kaffir lime leaves and simmer for 15 minutes until the vegetables are cooked.

Add baby spinach leaves and some fresh coriander to taste and simmer for a further 5 minutes.

Serve with brown rice and garnish with fresh coriander/cilantro.

How to make Thai red curry paste

Ingredients

• 1 stalk fresh lemon grass (finely chopped)
• 2 large red chilli peppers or 2 small birds eye chillis if you want it to be hot (seeds removed and finely chopped)
• 2 cm piece fresh root ginger (peeled and finely chopped)
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• 1 tablespoon fresh lemon juice
• 1-2 tablespoons Thai fish sauce or Ume Plum seasoning if you are vegan
• ¼ red onion (finely chopped)
• 2 cloves garlic (finely chopped)
• 2 tablespoons tomato puree
• 1 tablespoon rice malt syrup
• 2 tablespoons coconut milk

Method

Blend all ingredients using a hand blender or food processor. Freeze what you don’t use in portions, so you have some ready prepared for future meals.

Alternatively, you can buy pre-made Thai red curry paste. This isn't as fresh but is very convenient.

~

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Nutrition information

References

1. Fraenkel GS. The Raison d'Être of Secondary Plant Substances: These odd chemicals arose as a means of protecting plants from insects and now guide insects to food. Science. 1959;129(3361):1466-1470.
2. Lampe JW. Spicing up a vegetarian diet: chemopreventive effects of phytochemicals. The American Journal of Clinical Nutrition. 2003;78(3 Suppl):579s-583s.
3. Lai PK, Roy J. Antimicrobial and chemopreventive properties of herbs and spices. Current Medicinal Chemistry. 2004;11(11):1451-1460.
4. Howes MJ, Simmonds MS. The role of phytochemicals as micronutrients in health and disease. Current Opinion in Clinical Nutrition and Metabolic Care. 2014;17(6):558-566.
5. Rodriguez-Casado A. The Health Potential of Fruits and Vegetables Phytochemicals: Notable Examples. Critical Reviews in Food Science and Nutrition. 2014:0.
6. Liu RH. Dietary bioactive compounds and their health implications. J Food Sci. 2013;78 Suppl 1:A18-25.
7. Sherman PW, Billing J. Darwinian Gastronomy: Why We Use Spices: Spices taste good because they are good for us. BioScience. 1999;49(6):453-463.
8. Amornvit P, Choonharuangdej S, Srithavaj T. Lemongrass-Incorporated Tissue Conditioner Against Candida albicans Culture. Journal of Clinical and Diagnostic Research : JCDR. 2014;8(7):Zc50-52.
9. Mickiene R, Bakutis B, Baliukoniene V. Antimicrobial activity of two essential oils. Annals of Agricultural and Environmental Medicine : AAEM. 2011;18(1):139-144.
10. Shah G, Shri R, Panchal V, Sharma N, Singh B, Mann AS. Scientific basis for the therapeutic use of Cymbopogon citratus, stapf (Lemon grass). Journal of Advanced Pharmaceutical Technology & research. 2011;2(1):3-8.
11. Orranuch Norkaew KP, Patcharee Pripdeevech, Phumon Sookwong and Sugunya Wongpornchai. Supercritical Fluid Extraction and Gas Chromatographic-Mass Spectrometric Analysis of Terpenoids in Fresh Kaffir Lime Leaf Oil. Chiang Mai J. Sci. . 2013;40 (2):240-247.

Courgette (zucchini) and tofu fritters with avocado, cashew and lime dip

“Westley shrugged. "Welcome to the middle of nowhere. I'm more likely to come home to find someone's left a pie on my counter than to find my television's missing. Although—" He winced.

"What?" Jaylen looked ready to fight whatever threat had made its way into Westley's home.

"Last year the zucchini crop was really good and somebody left three bushels in my kitchen."

"Oh." Jaylen deflated. So there was an enemy he wasn't a match for.

"There's still zucchini bread in the freezer," Westley offered. "If you're hungry.” 

- Ryan Loveless, Wolf Hunter

So what on earth can you do with all those courgettes/zucchinis?

Fear not. 

Here's a real crowd-pleasing recipe, with plenty of scope for modification. 

Courgette (zucchini) and tofu fritters with a creamy avocado, cashew and lime dip are tasty and satisfying and ideal for summer picnics, packed lunches, snacks and to serve as a main meal with a green salad. 

Recipes

Avocado, cashew and lime dip

Ingredients

• ½ cup cashews

• 1 small avocado

• Juice of ½ small lime

• Small pinch of salt if required

Method

1. Soak cashew nuts in water for 1-2 hours. While the cashews are soaking, prepare the courgette (zucchini) fritters following the instructions below.

2. When the cashews have finished soaking, drain them. Cut avocado in half, remove the stone, scoop out flesh and blend with cashews, adding lime juice and salt to taste

Courgette (zucchini) and tofu fritters

Ingredients

• 2 medium courgettes (zucchini) 

• 1 small white onion (grated) or 3 spring onions (scallions) (finely chopped)

• 2-3 small new potatoes

• ½ tsp salt

• 60g/3oz firm tofu

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1 tsp ground paprika

• 1 tsp lime zest

• 1-2 tbsp fresh lime juice

• 1 tsp apple juice concentrate

• 1 tbsp ground flax seed mixed with 2 tbsp warm water – this acts as a binding agent instead of using egg. You could also use 1 tbsp chia seeds + 3 tbsp water.

• 2 tbsp fresh coriander, chopped

• 3-4 tbsp chickpea (garbanzo bean) flour (you can use regular wheat flour)

Method

1. Grate courgettes (zucchini) and onion into a bowl (or add chopped spring onions (scallions)

2. Peel potatoes and grate into bowl with courgettes (zucchini) and onion

3. Sprinkle grated vegetables with salt and allow to sit for 30 minutes to draw out the juices. Squeeze out excess liquid with your hands and put mixture in a bowl

4. Grate tofu into the bowl with the grated courgettes (zucchini), potatoes and onion

5. Add ground cumin, ground coriander and ground paprika, lime zest, lime juice, apple juice concentrate and fresh coriander

6. Carefully fold in ground flax seed and water mixture and the flour

7. Shape into small flat rounds and gently pan-fry in a good quality oil that won’t burn. I used rice bran oil; olive oil would be fine.

8. Finish making the avocado dip (see above)

Garnish with fresh herbs and serve with the avocado, cashew and lime dip and a green salad 

Nutritional information

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Caribbean chick pea (garbanzo bean), sweet potato and courgette (zucchini) curry

If you grow your own courgettes (zucchini) you'll know they seem to ripen all at once and you're scratching your head wondering what to do with them all.

The good news is there are numerous ways you can cook courgettes (zucchini) to create mouth-watering dishes. 

By combining courgettes (zucchini) in different ways with other vegetables, herbs and spices , you can transport your taste-buds to all corners of the globe and say goodbye to those piles of watery mushy pulp on your plate. 

Caribbean cuisine is a fusion of African, American Indian, European, East Indian, Arab and Chinese cuisine. These traditions were brought from many different countries when they went to the Caribbean. In addition, the local population has created styles that are unique to the region.

Ingredients which are common in most islands' dishes are rice, plantains, beans, cassava, coriander (cilantro), bell peppers, chickpeas (garbanzo beans), tomatoes, sweet potatoes, coconut, and any of various meats that are locally available like beef, poultry, pork or fish. 

This plant-based dish combines chickpeas (garbanzo beans), sweet potatoes, courgettes (zucchini), bell peppers, tomatoes, coconut and coriander (cilantro) with a variety of spices to create a healthy, flavourful and delicious curry.

Chickpeas (garbanzo beans) are an excellent source of molybdenum, which is needed for alcohol detoxification. They're also a very good source of fibre, folic acid (especially important during pregnancy), and manganese. In addition, they're a good source of protein, as well as minerals such as iron, magnesium, copper and zinc.

Chickpeas help lower cholesterol and improve blood sugar levels, making them a great food for diabetics and those with insulin resistance.

Sweet potatoes are an excellent source of carotenes, vitamins C and B6. They're also a good source of manganese, copper, biotin, vitamins B2 and B5, and dietary fibre.

Courgettes are low in calories and provide reasonable amounts of vitamin C, potassium and carotenes.

Carotenes are powerful antioxidants and help to protect the body from cancer and other chronic diseases.

Ingredients

• 1 tbsp olive oil

• 1 pinch sea salt

• 1 white onion (peeled and chopped)

• 1 clove garlic (peeled and crushed)

• 1 piece (30g/2oz) fresh root ginger (peeled and grated)

• 1 small hot red chilli pepper (seeds removed, finely chopped)

• 2 tbsp curry powder

• ½ tsp fenugreek seed

• 1 tsp cumin seed

• 10 curry leaves

• 1 tsp ground cinnamon

• 1 can (400g/14oz or 240g/8½oz) chickpeas/garbanzo beans

• 1 large (500g/1lb) sweet potato (peeled and chopped into 2cm chunks)

• 3 tbsp coconut powder dissolved in 1½ cups (350ml/12 floz) water, or 1 can coconut milk

• 2 tbsp arrowroot powder or corn flour (dissolved in a little cold water)

• 1 medium (300g/10½oz) courgette/zucchini (cut into small chunks – sprinkle with 1 tsp fresh lemon juice to prevent browning)

• 1 red bell pepper (seeds removed, cut into small pieces)

• 2 ripe tomatoes (washed and diced)

• 1 dessert spoon sweet white miso (dissolved in a little water)

• 1 tbsp fresh coriander/cilantro (washed and chopped)

Method

1. Add oil and pinch of sea salt to a large saucepan, put on a low heat and add onion. Sweat gently for a few minutes until onion soft and translucent. Add garlic, ginger, chilli pepper and spices (curry powder, fenugreek, cumin, curry leaves, cinnamon), chickpeas/garbanzo beans, sweet potato, 1 cup (½ pint/240ml) coconut milk and diluted arrowroot (adding arrowroot or cornflour at this stage prevents the coconut milk from separating). Simmer for 10-15 minutes until sweet potato begins to soften.

2. Add courgette/zucchini, red bell pepper and tomatoes and simmer for a further 10-15 minutes. Add remaining ½ cup coconut milk.

3. Mix in sweet white miso to taste. Garnish with fresh coriander/cilantro and serve with rice. 

Nutritional information

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Pomegranate, lime and cucumber salsa

I found this recipe in a beautiful book called "Veggiestan" by Sally Butcher and it is such a hit with my family I decided to share it.

My husband, Paul Philpott, spent many years travelling in the 'stans whilst working for overseas and development agencies.  He is chronicling his adventures on his own blog - Impulse to Travel.  I was lucky enough to join him on some of his journeys and fell in love with the fresh produce and the food of this region.  As a herbivore myself, however, I must confess that I studiously avoided the boiled mutton and sheep's eyes for breakfast.

Pomegranates in the market in Osh, Kyrgyzstan (copyright: Paul Philpott)

Pomegranates have been cherished for their exquisite beauty, flavour, colour, and health benefits for centuries.

“Thy lips are like a thread of scarlet, and thy speech comely: thy temples are like a piece of pomegranate within thy locks.” (The Song of Solomon 4:3)

The name "pomegranate" derives from the Middle French "pomme garnete" - literally "seeded apple." It is also sometimes referred to as a Chinese apple. Many scholars believe that the forbidden - yet irresistible - fruit in which Eve indulged within the Garden of Eden was actually a pomegranate and not an apple.

Pomegranates are high in vitamin C and potassium, a great source of fibre, and low in calories. They contain three different types of polyphenols, a potent form of antioxidants. The three types - tannins, anthocyanins, and ellagic acid - are present in many fruits, but fresh pomegranate juice contains particularly high amounts of all three.

Compounds found only in pomegranates called punicalagins are shown to benefit the heart and blood vessels. Punicalagins are the major component responsible for pomegranate's antioxidant and health benefits. They not only lower cholesterol, but also lower blood pressure and increase the speed at which heart blockages (atherosclerosis) melt away.

Not only are pomegranates good for your heart and blood vessels but they have been shown to inhibit breast cancer, prostate cancer, colon cancer, leukemia and to prevent vascular changes that promote tumour growth in lab animals.

Pomegranate juice has also been found to contain substances that stimulate serotonin and oestrogen receptors, improving symptoms of depression and increasing bone mass in lab animals.

This recipe is a real winner.  It is quick and easy to make and can be used as a salad, starter or relish.  One word of warning - it is a good idea to wear an apron.


Recipe

Serves 6

Ingredients	Method
1 large juicy pomegranate	Cut the pomegranate in half with a sharp knife; hold each half upside down over a bowl and hit the back of the pomegranate with a wooden spoon until the seeds come out. Wash seeds in water and remove any remaining pith, which should float to the surface.
1 medium cucumber, finely diced 2-3 tomatoes, finely diced 1 green pepper, finely diced 1 red chilli, chopped (you can choose a mild or a hot one to taste) ½ bunch each of fresh mint and coriander, washed and chopped 1 small bunch spring onions, finely diced Drizzle of olive oil 1 fresh lime, juiced	Mix all these ingredients together with the pomegranate seeds, stir well, cover and chill. Serve as a salad, a starter or a relish.

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References


1. Aviram M, Rosenblat M, Gaitini D, et al. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Clin Nutr 2004;23(3):423-33.

2. Aviram M, Dornfeld L, Rosenblat M, et al. Pomegranate juice consumption reduces oxidative stress, atherogenic modifications to LDL, and platelet aggregation:studies in humans and in atherosclerotic apolipoprotein E-deficient mice. Am J Clin Nutr 2000;71(5):1062-76. Aviram M, Dornfeld L. Pomeganate juice consumption inhibits serum angiotensin coverting enzyme activity and reduces systolic blood pressure. Atherosclerosis 2001;158(1):195-8.

3. Kim ND, Mehta R, Yu W, et al. Chemopreventive and adjuvant therapeutic potential of pomegranate (Punica granatum) for human breast cancer. Breast Cancer Res Treat 2002;71(3):203-17. Kohno H, Suzuki R, Yasui Y, et al. Pomegranate seed oil rich in conjugated linolenic acid suppresses chemically induced colon carcinogenesis in rats.Cancer Sci 2004;95(6):481-6.

Toi M, Bando H, Ramachandran C, et al. Preliminary studies on the anti-angiogenic potential of pomegranate fractions in vitro and in vivo. Angiogenesis 2003;6(2):121-8.
Kawaii S, Lansky EP. Differentiation-promoting activity of pomegranate (Punica granatum) fruit extracts in HL-60 human promyelocytic leukemia cells. J Med Food 2004;7(1):13-8.

4. Mori-Okamoto J, Otawara-Hamamoto Y, Yamato H, Yoshimura H. Pomegranate extract improves a depressive state and bone properties in menopausal syndrome model ovariectomized mice. J Ethnopharmacol 2004;92(1):93-101.

5. Seeram et al, J Nutr Biochemistry 2005: (16) 360-367.

Herby lemon chickpea falafels

Falafel is a traditional Arab food, usually served in pitta bread with fresh salad, pickled vegetables and tahini-based sauces.  They can be eaten on their own as a snack or served as part of a meze, which is a mixture of different starters.  They are usually deep-fried but I prefer to brush them with olive oil and bake them in the oven.

Traditionally, falafel are made with chickpeas or fava beans.

According to The Encyclopedia of Jewish Food by Gil Marks,

“The first known appearance of legume fritters (aka falafel) in the Middle East appears to be in Egypt, where they were made from dried white fava beans (ful nabed) and called tamiya/ta-amia (from the Arabic for ‘nourishment’); these fritters were a light green colour inside. Many attribute tamiya to the Copts of Egypt, who practiced one of the earliest forms of Christianity. They believed that the original state of humankind was vegetarian and, therefore, mandated numerous days of eating only vegan food, including tamiya.”

Traditionally, spices and herbs such as ground cumin, ground coriander and parsley are used in falafel but you can add all sorts of different vegetables, herbs and spices to change the flavour.  Here are some ideas:

• Roasted red pepper and fresh basil
• Fennel seeds, carrot and orange zest
• Butternut squash and sumac
• Lemon and fresh coriander

You just need to take care to achieve the right balance between the quantity of chickpeas and the quantity of fresh herbs and vegetables, otherwise the mixture will go mushy and you will not be able to form it into balls.  If your mixture is too mushy you can try reducing the quantity of vegetables used, increasing the quantity of chickpeas and/or adding some chickpea (gram) flour to help to bind it.

Please let me know how you get on if you try this recipe as I am always striving to improve how I explain things.  I'd also like to know what you think of the recipe format, so please leave your comments below.

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Recipe

Serves 4

Ingredients	Method
1 small white onion, finely chopped 1 tablespoon olive oil 1 pinch sea salt	Saute chopped onion in olive oil with a small pinch of salt (the salt draws water out of the onion and lowers the temperature, so prevents burning) on a low flame until soft and translucent.  If the oil sizzles the temperature is too high.
1 small carrot, grated	Add the carrot to the onion and sauté gently
1 can cooked chickpeas, drained and rinsed 1 small handful fresh green herbs, e,g, one or more of parsley, thyme, lemon balm, marjoram, coriander Zest of ½ lemon 1 dessertspoon sweet white miso (shiro miso).  You can just use salt and pepper if you have no miso though you will miss out on all the amazing nutrients in this fermented soy paste. Fresh parsley or coriander to garnish	Put chickpeas, herbs, lemon zest and miso into a blender jug and add the sauted onion and carrot. Blend until smooth. Taste and adjust seasoning as appropriate Shape into small balls about the size of a ping-pong ball, slightly flatten, place on a parchment-lined baking tray and brush with a little olive oil. Bake in a medium oven (180˚C, 350˚F, gas mark 4) for 20-25 minutes or until lightly brown. Garnish with parsley or coriander and serve as a sandwich in pitta bread with salad, on their own as a snack or as one of a selection of starters (meze).

Amchoor Chana

My local health food shop, Earthfare in Glastonbury, has a cornucopia of herbs and spices.  Last time I was there I bought a small packet of mango powder, which is also called amchoor.

Mango powder or amchoor is made from raw green mangoes that are cut, sun-dried, and ground into a pale beige powder.  Mango powder is used much like lemon, but it gives food a tangy, sour taste without adding moisture.  Its tart flavour is used as a souring agent in soups, dals, vegetable dishes and chutneys, especially in northern India.

I had never cooked with mango powder before so I decided to experiment.  As it has a sour flavour, I wanted to balance it with something sweet.

Winter squash is currently in season and has a beautifully sweet taste when cooked slowly, so I decided to combine this with onions, tomatoes, chickpeas and some spices to create a subtle sweet and sour dish.  It was delicious.  So here is my recipe for Amchoor Chana - Chickpeas with Mango Powder.

Amchoor Chana
(serves 4)

Ingredients

• 1 tablespoon olive oil
• 1 pinch sea salt
• 2 medium onions (finely chopped)
• 2-4 cardamom pods, crushed
• 1 teaspoon ground cumin
• ¼ cinnamon stick
• 1 teaspoon mango powder (amchoor)
• 1 teaspoon ground coriander
• ½ winter squash (cut into cubes)
• 1 can chickpeas (drained) or 2 cups freshly cooked chickpeas
• 1 can chopped tomatoes
• 1 dessert spoon white (shiro) miso (dissolved in a little water)

Method

1. Add olive oil, salt and onions to a cooking pot and sauté gently until the onions are soft and translucent.
2. Add the spices and stir for 1 minute
3. Add the winter squash, chickpeas and tomatoes, cover the pot and simmer gently for 30 minutes or until the vegetables are soft.  You may need to add some extra water.
4. Add the white miso.  Taste to check whether the seasoning is to your liking and adjust if necessary.
5. Serve hot with brown rice cooked in turmeric and garnish with fresh coriander.

If you like your dishes with hotter spices, you can also add a whole mild fresh chilli (finely chopped) or half of a bird’s eye chilli (seeds removed and finely chopped).

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