Quick 20 Minute Curry
When you get home from work, the gym, college or uni, having a quick, tasty and healthy meal that doesn’t cost much is ideal. This recipe is for 2 people but quantities can be varied to suit. It is a basic vegetarian curry but meat or fish can be added if you prefer [see notes at the bottom of the page]. I have used frozen ingredients readily available from your local store but any can be substituted with fresh produce. By having potatoes as a main ingredient, you don’t need to have rice.
For this quick dish I use a pre-prepared curry mix. There are many available so choose one that suits your taste, budget and can be bought from your local store. The alternative is to source individual spices and herbs, measure them out and mix, but this can be a bit more work and take a little longer.
Quick Potato & Pea Curry:
2-3 tbsps oil
1 onion
3 cloves garlic (you can skip this if you don’t have any OR use garlic from a jar)
2-3 tspns curry mix
2 peeled and diced potatoes
1 cup sweet potato/pumpkin/carrot diced
1 cup frozen peas and/or
1 cup frozen spinach
Tin of chick peas (rinsed and drained)
Heat oil over medium heat
Cook onion, garlic and curry mix for 2 minutes
Add in diced potatoes, pumpkin/sweet potato/diced carrot
Stir and combine, simmering for about 5 minutes
Add frozen peas and/or spinach, then the drained chick peas.
Simmer covered for 10 mins until potatoes are just tender.
This can be eaten on it’s own OR served accompanying steak, chops, fish, lamb, chicken or lentil burgers
NOTES:
- Add chicken breast fillets or thighs [they have no bones, little waste, cooks quickly, is tender and absorbs spices easily.
- When adding vegies that take longer to cook, add these 2 minutes after the spices are cooked in [you can pre-cook vegetables in microwave if you like].
- You can add a tin of tomatoes to give the dish more substance and moisture, and add salt and pepper to taste.
- You can add coconut milk for a more liquid dish.
- Use a lighter flavoured vegetable oil.
- Cook extra quantities to either freeze or eat the following day.
RICE:
- Basmati rice is commonly used for Indian food. It is lower GI than ordinary white rice. A rice cooker is a great investment if you eat Indian, Thai or Chinese food because it cooks perfect rice within 20 minutes without you having to watch it or risk it overcooking or undercooking. You simply measure out rice and water quantities, switch it on and while it cooks automatically, you can prepare your dish. I add a pinch of salt to my rice before switching the rice cooker on.
- Supermarkets also stock pre-cooked rice which can be reheated in the microwave within minutes.
- Leftover rice cooked this way is great for making fried rice a day or two later.
PAPPADUMS:
Pappadums are a crisp flat cracker-like accompaniment to Indian meals. Traditionally they are cooked in hot oil BUT a healthy and quicker option is to pop them dry into the microwave. They cook in 20 seconds. You can put in 5-6 dry flat pappadums at a time and cook for 30-60 seconds. There are pappadums available with spices added for extra flavour.
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