Healthy Vegetarian Dinner Recipes
This Indian vegetable curry recipe has seen many a mutated form in various Indian restaurants and wedding buffets around the world. Previously I never used to enjoy eating this dish because it would end up being very oily, spicy and lacking in any real flavour. Suffocating in the grease and spices the poor vegetables would end up tasting indistinguishable and lack luster!
My version of this mixed vegetable curry recipe is completely the opposite! Here the vegetables shine, the fat is minimal and the taste phenomenal! The first of my many ideas for quick and easy meals this recipe also happily solves the eternal question-what to cook for dinner?
The best part about this recipe is that unlike some Indian recipes, this curry does not need specific Indian vegetables. This means for all of us Indians in London and around this recipe needs only a quick stop at your local Tesco/Waitrose to sort you out ingredients wise.
Healthy meals for one can be quite a burden as it involves lots of effort for just one person. However I feel it is important to make such efforts to stay healthy irrespective if it is a meal for one or for a family. So how can this curry be made into a meal for one? After making the entire recipe, divide the extra portions for either a healthy lunch box for next day at work or freeze it in single portion food grade boxes in the freezer. Voila! You have now made dinner for two or more days for yourself!
The main recipe is inspired by a blog recipe for Paneer Jalfrezi by Nags. Her website is filled with wonderful Indian recipes. I have converted this recipe into healthy veggie laden version of the same!
This recipe calls for onion seeds/kalonji/nigella seeds. This is Nags’s addition and it really enhances the taste. You can skip this of course but there will be a big flavour difference in the end! It also calls for Kasuri Methi- this is not optional to miss at all! Definitely need to add it to your spice store.
Top tips for cooking with less oil:
- The biggest lifestyle change that you can make is to stop using oil from a bottle and keep it in a small cup/vessel with a small teaspoon. Using your teaspoon can make all the difference. This is a tip I have picked up from my mother and now I have converted every recipe that I have found with this method and still receive fantastic results! Trust me this works!
- The most important step when cooking with minimum oil is to control the heat to medium and keep an eye on the food. It needs a little patience as you have to stir it more often to prevent it from burning. This is all worth the effort as you can then eat guilt free and take the important step of taking care of your health.
Store cupboard Tip #1
- Always keep a few tins of tomato in your store cupboard. It is a God send when you want to make a quick and easy meal on a busy work day.
- Tomato paste is also very conveneient. Especially when you want to pep up the insipid flavour of your curry. You ususally get it in a tube and its sits right next to the tinned tomatoes in your grocery aisle.
Healthy tip for the day:
- When buying Tomato ketchup, look for the ones which say reduced sugars. I use the Heinz version which uses Stevia instead of sugar. Tomato ketchup has high source of refined sugars and even 1 tspn can be quite unhealthy. It must be avoided as much as possible.
I enjoy loading my vegetarian recipes with alot of vegetables. You may not appreciate an over stuffed fridge as I do, so please feel free to reduce the number of vegetables if you wish. Make sure you have atleast three different vegetables to ensure a healthy intake!
I serve this with some healthy kale pulao.