Think curries are time-consuming and unhealthy? Think again. Dietitian nutritionist for Amazonia, Tara Kaff explains how this low-effort version starring jackfruit will change your mind about non-meat alternatives.
We’ve officially entered winter food territory, so what better way to spice up your dinner menu than a flavoursome and warming curry?
This recipe swaps out meat for jackfruit – so you get more fibre for improved gut health, and less saturated fat than a traditional curry. Jackfruit is also low in calories, naturally fat- and sodium-free and a good source of vitamin A. Plus it’s a great way to reduce your environmental impact, too.
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Creamy jackfruit curry
- 1 tablespoon coconut oil
- 1 onion, diced
- 800g Original Amazonia TenderJack, drained and rinsed
- 400 ml can coconut milk
- 125 ml (1⁄2 cup) vegetable stock
- 2 fresh or dried bay leaves
- zest and juice of 1 lime
- 80 g (1⁄2 cup) roasted peanuts, roughly chopped
- 1 handful of Thai basil leaves
- 1 small handful of coriander leaves
- 800 g (4 cups) cauliflower rice, optional
- 5 cm piece of ginger, peeled
- 2 garlic cloves, very finely chopped
- 2 teaspoons ground turmeric
- 1 bird’s eye chilli or 1⁄2 teaspoon chilli flakes
- 1 teaspoon mustard seeds
- 1 teaspoon fennel seeds
- 1 teaspoon fenugreek seeds (optional)
- 1⁄2 teaspoon sea salt
- To make the curry paste, pound all the ingredients together with a pestle and mortar or pulse together briefly in a food processor to form a paste.
- Melt the coconut oil in a large saucepan over medium-high heat. Add the onion and cook for three minutes, or until softened and caramelised, then stir in the prepared spice paste and cook, stirring, for two to three minutes, or until fragrant.
- Pour the coconut milk and vegetable stock into the pan and stir in the jackfruit and bay leaves. Bring to the boil, then reduce the heat to a simmer and leave to cook, uncovered and stirring occasionally, for 30 minutes, or until the curry has reduced. Stir in the lime zest and juice and half the peanuts, then remove from the heat. Taste and add a little salt if necessary.
- To serve, divide the curry among plates and scatter over the basil, coriander and the remaining peanuts. Enjoy with cauliflower rice, if you like.