When you have growing children, you try to feed them the best and the healthiest. This easy korma is a delicious way to feed my kids more vegetables without whining.
What I love most about Indian-inspired food is its many flavorful spices and herbs, enhancing the vegetable taste, which some find very bland.
Herbs and spices are not only for flavor
Historically, herbs and spices have been used in the kitchen and as medicinal remedies. In the thirteenth century, the Muslim Andalusian scholar Ibn Al-Baitar had a great interest in plants and their healing properties, giving birth to The Book of Medicinal And Nutritional Terms.
It is an encyclopedia of more than 1,400 medicinal plants’ pharmaceutical properties, which are commonly used in our food.
- Bay leaves are so aromatic, and their tea can soothe an upset stomach and relieve a stuffy nose.
- Cinnamon has a lot of benefits, like reducing inflammation. Its scent is also known to help overcome mood blues.
- Cardamon soothes an upset stomach, helps reduce inflammation, and is rich in magnesium and zinc.
- Cloves are high in antioxidants, helping the body eliminate free radicals, which can cause different diseases.
- Curry leaves are typical in Indian cuisine. They are also very beneficial to the human body since they are rich in vitamins and minerals.
- Chili or sweet dried pepper keeps the blood vessels healthy by speeding metabolism.
- Ginger is well known to help soothe an upset stomach and relieve nausea. It also has anti-inflammatory and antibacterial properties.
- Turmeric is believed to slow down signs of dementia and also reduce inflammatory pain.
- Cilantro is rich in vitamins and minerals.
- Mint is another powerhouse of vitamins and minerals. In addition, its essential oil is known to relieve headaches.
A rainbow of vegetables
There are no restrictions on this dish. Whatever is available is suitable for use. Since I made this recipe mid-summer I used the following:
- Green beans
- Potatoes
- Carrots
- Onions
- Garlic
Using Ghee for fat
South Asian cuisine is known for using ghee in their recipes. It is clarified butter, where all milk particles are removed. Sometimes it is aged, giving it its pungent sour smell.
Although ghee is pure fat, it is a good fat rich in monounsaturated Omega 3 fatty acids. So it is one of the best fats to include in one’s diet. However, moderation is key to avoid an adverse effect.
Substitute
If you are not keen on using ghee, you might opt for coconut oil or olive oil, but they won’t have the same effect on the dish.
Steps to make the korma
Bring in the aromatics
One secret for the intense flavor of Indian food is the warming up of the spices and herbs. The heat activates the essential oils elevating the flavors of the gravy.
- After preheating the pan, add the ghee to melt. Then stir in the dried herbs and whole spices to release the aromas.
- Add the garlic ginger paste and onions. Saute till translucent.
- Then add the vegetables.
- Season with salt, pepper, and garam masala.
- Add enough water for simmering.
- Once the vegetables are soft, stir in the cream.
- Garnish with cilantro and mint.
- If the gravy is too thin make a slurry with water and starch. Stir it into the sauce till thickened.
Vegetable Korma
This vegetable korma is an easy and delicious way to make your kids eat vegetables.
Ingredients
- 1 tbsp ghee
- 1 sprig of curry leaves
- 2 bay laurel leaves
- 1 cinnamon stick
- 3 cardamon pods
- 4 cloves
- 1 onion, chopped
- 1 tbsp garlic ginger paste
- 1 lb green beans, cut into small pieces
- 1 lb potatoes, diced into small cubes
- 3 carrots, cut into small pieces
- 2 tsp salt
- 1/2 tsp black peppers
- 2 tsp garam masala
- 1 cup heavy cream
- 1/2 cup cilantro, chopped
- 1 tbsp mint, fresh or dry
Instructions
- Preheat the ghee in a pot, then add the whole spices: bay leaves, curry leaves, cardamon, cinnamon, and cloves.
- Add the garlic ginger paste and onions with some water to prevent burning.
- Add the vegetables: green beans, carrots, and potatoes, and stir to coat.
- Season with salt, pepper, and garam masala. Then add enough water to cover the vegetables.
- Cover and allow to cook for about 15 minutes.
- Once the vegetables are tender, add the cream ( with starch if needed), cilantro, and mint.
- Serve with rice and naan.
Notes
- If you do not have garam masala just add a teaspoon of paprika, ginger, cumin, and coriander. Then a half teaspoon of turmeric, ground cardamon, and ground cloves.
Nutrition Information:
Yield:
6Serving Size:
1 gramsAmount Per Serving: Calories: 168Saturated Fat: 4.7gUnsaturated Fat: 0gCarbohydrates: 23gProtein: 4g
