A Tale of Two Curries (Recipe)

Curry spicesCurry is pretty standard in our house, especially on these cold winter days.

The root of the turmeric plant (Curcuma longa), a member of the ginger family, has been used in India for thousands of years as a traditional Ayurvedic medicine for treating inflammatory conditions, and is the principal spice used in curry.

 Laboratory research has confirmed that curcumin can reduce inflammation, provide antioxidant protection to cells, and reduce risk factors for chronic degenerative diseases, including heart disease, Alzheimer’s, Parkinson’s, rheumatoid arthritis, and cancer.

A Tale of Two Curries

 Ingredients

  • 3 cups (750 mL) chopped onions (about 3 medium bulbs)
  • 1 tbsp (15 mL) extra-virgin olive oil
  • 2 tbsp (30 mL) chopped garlic
  • 2.2 lb (1 kg) chicken thighs, skinned OR three 14 oz (400 mL) cans black beans
  • 3 cups (750 mL) carrots, sliced into coins
  • 2 cups (500 mL) chopped kale
  • 1 tbsp (15 mL) minced ginger root
  • 1 tbsp (15 mL) turmeric
  • ½ tbsp (7.5 mL) cinnamon
  • ½ tbsp (7.5 mL) ground coriander
  • 1 tsp (5 mL) gray sea salt or pink rock salt
  • 2 cups (500 mL) chicken or vegetable stock
  • ½ lemon or 1 medium lime, zested and juiced
  • 2 cups (500 mL) cauliflower or broccoli, cut into 2-inch (5 cm) pieces
  • ½ cup (125 mL) coconut milk
  • ¼ cup (60 mL) tahini

Instructions

In a large saucepan or Dutch oven, sauté the onions in the oil over medium-low heat until soft, about 7 minutes. Spritz liberally with filtered water or broth to ensure the oil doesn’t overheat.

Add the garlic and sauté a few minutes more, being careful not to brown or burn it. Keep it gently toasted and golden. Then add chicken and brown for 5 minutes. 

Add carrots, kale, spices, salt, and stock and gently simmer over low heat for 20 to 25 minutes.

Add the broccoli or cauliflower and lemon or lime zest and simmer for another 5 minutes, or until the vegetables are al dente. If you prefer a tangy curry, add more citrus zest. 

Stir in the lemon or lime juice, coconut milk, and tahini and mix thoroughly.

Note: If you’re short on time, you can skip browning the chicken, or consider investing in a slow cooker. Just wait to add the coconut milk until right at the end, mixing it in just before you serve it.

Courtesy of Julie Daniluk, author of Meals that Heal Inflammation.

On February 17, 2014, posted in: Blog , Cardiovascular Disease , Nutrition , Recipes

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