Wanstead dinners, IV: Blooming tasty curry

Wansteadium’s food blogger Suki Orange writes: Here is the fourth of Karen Poole’s excellent Wanstead dinners – as ever, seasonal, healthy and where possible locally sourceable. If you know what I mean.

Blooming tasty curry
New potatoes are bursting into the shops and we should make sure to use them while they are at their best and most beautiful. We tend to forget the health benefits of the humble potato so this recipe celebrates them along with cauliflower, which is often seen as a side dish and not a main attraction. This dish is easy to prepare, economical and can be sourced on our very own high street.

Potato and Cauliflower curry
Serves 2-3
Ingredients:

• Tbsp vegetable oil
• Tsp cumin seeds
• Tsp mustard seeds
• 1 medium onion, diced
• 500g new potatoes, quartered or cut into large dice
• Half a large cauliflower broken into florets
• A handful of chopped coriander – leaves and stalks separated.
• 1tsp turmeric
• Clove of garlic, finely chopped
• 1cm knob of ginger, finely chopped
• 2 chopped tomatoes
• Squeeze of tomato pureé
• 2 tsps garam masala
• 1 red chilli pepper, finely chopped or shredded
• Salt and pepper

Method

1. In a large saucepan, fry the cumin and mustard seeds until they begin to pop.
2. Add the chopped onion and fry gently for about three to five
minutes.
3.Add the potato and cauliflower, the coriander stalks, turmeric, garlic and ginger, stir to coat the vegetables in the spices and carry on frying
for a minute or two, adding more oil if necessary.
4. Add the tomato and tomato pureé and a little water, stir, season
and reduce the heat right down. Put a lid on the pan and cook gently
until the potatoes are soft and the sauce has reduced and coats the
vegetables.
5. Just before serving, add the coriander leaf, chilli and garam masala.

This dish goes well with a pea or mushroom pilau, cucumber raita and mango
chutney. Or, as it is a Punjabi dish, it complements tandoori chicken or fish.

Healthy aspect
Potatoes
• Chromium- facilitates the function of insulin and aids glucose metabolism
• Vitamin C- helps blood cell formation and regulates cholesterol metabolism
• Fibre- keeps the bowel healthy and can aid digestion and elimination

Cauliflower
• Vitamin C – protects the mucus membranes of the mouth, lungs and throat
• Selenium- regulates the thyroid hormones and supports growth
• Indole 3 carbinol- aids the elimination of carcinogens before they can damage DNA so may reduce the risk of some cancers
• Sulphur- supports liver function and the clearance of toxins

Nutritionist Karen Poole BA Dip Nutrition CNM MBANT can be contacted at k.e.poole@hotmail.com Or www.karenpoolenutrition.co.uk