This week in the husMait Kitchen we are making Vegetarian Butternut Curry based on a recipe shared by @sonia_duryn, on Instagram.
Curries and other Indian dishes deliver outstanding flavor and protein but can often be high in calories and saturated fats. When eating a diet low in fat, ingredients such as coconut cream or coconut oil, ghee, and other solid fats should be minimized or avoided altogether. A general rule of thumb in heart health is that any fat that is solid at room temperature has the potential to add inflammation and plaque buildup in the arteries.
So how can we get that same flavor and texture in our heart-healthy dishes? Choose dishes that do not call for high-fat ingredients - there are so many great recipes widely available. My number one recommendation is to reduce the oil a recipe calls for by about 1/2 wherever possible. Replace ghee or coconut oil with a vegetable oil such as canola or corn oil. A second way is to steam or broil vegetables instead of frying them as the recipe indicates. Broiling will give your vegetables that rich browned flavor that frying achieves, and saves stovetop messes. Thirdly replace full-fat coconut cream with a reduced-fat version, homemade coconut milk, fat-free yogurt, or broth. A fourth way is to reduce fat is to avoid meat and paneer. And finally, minimize using pre-made curry pastes as these contain oil, alternatively count that curry paste oil as the oil you use to sauté your other ingredients.
To increase flavors use fresh spices, and whole freshly ground spices. I make small batches of Garam Masala, tandoori seasoning, taco seasoning, chili packet mixes, and rubs. I find the flavor is richer and more vibrant. Use fresh tomatoes over canned tomatoes to eliminate the tinny taste. Find and use recipes from authentic Indian chefs, my favorites are Ruchi of Ruchie’s Kitchen and Atul Kochar
A video tutorial of this recipe can be found on @husMait_home on Instagram.
Butternut Curry Based on recipe by @sonia_duryn
My substitutions: light coconut milk, which has 60% less fat and calories and has the same taste and creaminess, blended whole fresh tomatoes, and increasing the curry paste to 2 Tablespoons, but decreased the oil used for frying.
We omitted the 200 grams each of mushrooms and broccoli, which would also be fantastic and substituted 200 spinach.
300 grams Butternut Squash - cubed (@ 3 cups)
200 grams drained chickpeas (@1 3/4 cups)
200 grams spinach
2 cloves of garlic
1 can of plum tomatoes
400 grams of coconut cream (substitute as mentioned above)
2 teaspoons curry paste
salt and pepper
Assemble equipment and prepare ingredients.
In a large pan brown the onion in olive oil. When the onion is translucent add the garlic.
Add sweet potato cover and continue browning for a few minutes
Add tomatoes and chickpeas cook until tomato water is almost evaporated
Add curry paste and stir through
Add the coconut cream and turn down the heat, cover and cook 15 minutes just below simmering.
Add spinach and cook for 5 minutes
Serve with cilantro and rice.
3-quart saucepan with lid (or larger)
Knife, 7” Santoku knife
We hope you enjoy this meal and that if you try it you will leave us a comment below.
With warm wishes for your home,
from the husMait home kitchen.