Three can Curry in a Hurry

If only I ate a plant-based, whole-foods diet.

This is one of those dishes that you can throw together in a very small amount of time (about 20 minutes) and with a minimum of effort.

It relies on you having certain store cupboard ingredients and basic vegetable supplies to hand, but everything – and I mean everything – is completely flexible. All up it costs about $5 AUD to make.

The reason I call this a three can curry is because I use a tin of coconut cream, a tin of kidney beans and a tin of chickpeas in my version of it. You can use whatever beans you like: black beans; borlotti beans; cannellini beans, etc.

Given how quickly the first part goes, I would recommend doing a mise en place (oo er, fancy!) and having your base vegetables diced before you begin.

Also this recipe calls for the use of a curry paste. I tend to have a few of these in my pantry at any given time.

These were in my pantry at the time of writing...

These were in my pantry at the time of writing…

They cost about $2-$3 at Aldi and may cost a little more at other supermarkets. You don’t have to use the whole jar all at once, and they keep quite well in the refrigerator once opened.

Use whichever flavour profile suits your tastes – or experiment to determine exactly what your tastes are. Also, if you want to make your own curry paste, then go right ahead.

I’m not into a raging hot curry, but The Boy is. So, if I were making this just for him, I might use a Thai Green Curry paste or perhaps a Madras curry instead. The pictures you will see here use a Tikka Masala Paste. This is a sweet curry, it smells divine and has no heat to it – making it ideal if small children will be at your table.

Sorry it's blurry, I was rushing.

Sorry it’s blurry, I was rushing.

Now – and vegetarians look away – if you wish to add meat to this dish, feel free. I find that the beans suffice and the lack of meat is not actually something you think about. However, if you have a family member who requires meat to make a meal, you could easily add some diced bacon and sauté before adding the curry paste, or some diced rotisserie chicken just before serving.

After the liquid is added you are simply looking to heat things through and further soften the vegetables- you aren’t actively trying to ‘cook’ anything.

So, place a Dutch oven, casserole dish or a large saucepan over a low flame and heat about a tablespoon of butter with a splash of oil. The oil will stop the butter from burning. (Or you can just use all oil.)

Then add a teaspoon of crushed garlic (if you like it) and a diced onion.

Diced onion.

Diced onion.

Sauté until the onion is translucent, then add some diced celery, stirring continually. I used two largish stalks.

Celery for crunch.

Celery for crunch.

Add your carrots and go find your curry paste. We’ll wait.

Add carrots.

Add carrots.

You only want a tablespoon or two of the curry paste. It’s up to you how much you use – the flavour will get stronger with each spoonful.

Add it to the pan and allow it to fry gently for a few minutes. This will give you time to open a can of coconut cream.

Fry off your paste.

Fry off your paste.

As the heat works on the paste the aroma of the spices will be released. Be warned that, if you have chosen something that is very hot or full of chilli, you will probably start to cough uncontrollably if you breathe in over the pan…

Mix through.

Mix the paste through the vegetables, breaking up any lumps.

Mix the paste through the vegetables, breaking up any lumps.

Now add your coconut cream. I find it separates in the tin and add only the solid portion at first, reserving the liquid for if I find the sauce becomes too thick or is insufficient.

Spoon the solids into your pan.

Spoon the solids into your pan.

Don’t fret, the solid part will melt down to a thick liquid quite quickly.  As an aside, if you can’t find coconut cream (or are allergic) use a tin of evaporated milk instead.

It looks improbable, doesn't it?

It looks improbable, doesn’t it?

Once that is melted nicely and simmering gently, drain and add your beans.  I used kidney beans…

Looking good

Looking good.

…and chick peas.

Nearly done.

Nearly done.

Stir it all together and allow to simmer for 5 minutes or so.  This will give you time to set the table. It will also enable you to reheat any leftover/planned-over rice you may have in the refrigerator or to cook a sachet or two of microwave rice.

If you don’t have/want rice you could always cut a few potatoes into small dice and add them to your simmering pan. The dish will then be done when your potatoes are cooked.

I like to make my meals as colourful as I can – this ensures maximum flavour and nutrition. Think traffic lights: Red, yellow and green. This dish looks very yellow at this point, so I’ll add a diced red capsicum. This adds vibrant colour as well as crisp fruitiness.

A red capsicum or bell pepper.

A red capsicum or bell pepper.

And for greenery I have added kale, spinach or broccoli; like so.

Green for go..

Green for go..

I’ve also just added some frozen peas straight from the freezer.

Use what you have.

Use what you have.

When the peas are cooked, so is the dish.

Basically you can add whatever you have to hand. This meal is a great way to clean out the refrigerator before the grocery shopping has been done.

Serve over rice if you wish. However, be aware that this is very filling (beans, donchaknow) and will easily feed 6 people of normal appetite. So, I suggest you under-serve and allow seconds to avoid arguments with small people.

Three can Curry in a Hurry

  • Servings: 4-6
  • Difficulty: easy
  • Print

Ingredients

oil

1 clove garlic, crushed (or 1 tsp jarred garlic)

1 onion, diced

1 carrot, diced

2 sticks celery, diced

2 tablespoons curry paste

1 x 400 g tin coconut cream or evaporated milk

1 x 400 g tin kidney beans

1 x 400 g tin chick peas

Other vegetables to taste: frozen corn, frozen peas, diced peppers or capsicum, kale, cavolo nero, broccoli, sliced cabbage, diced potatoes, sweet potatoes, pumpkin, etc…

Rice to serve.

Method

Place a Dutch Oven, casserole dish or large saucepan over gentle heat and add oil.

Add onion and garlic, frying gently until onion is translucent.

Add celery and carrot, frying gently until celery softens.

Add a tablespoon (or to taste) of the curry paste to your pan and allow to fry for several minutes. The heat will start to release the aromas of the spices in the paste. Mix the contents of the pot together, breaking up any lumps.

Add the coconut cream or evaporated milk. If the cream has separated in the can, just add the solid part using a spoon but keep the liquid in reserve should you want more sauce later.

Mix well.

Add the kidney beans. Stir well.

Add the chick peas. Stir well.

Allow the curry to come to a simmer and leave for 5 minutes.

Add any fresh vegetables you wish and cook through.

Serve over rice.

Variations:

  • Add several diced rashers of bacon and fry off a little before adding the curry paste.
  • Add a cup of diced, cooked chicken after the chick peas. (or any other cooked meat.)
  • Instead of serving over rice, add 2-3 potatoes diced small after the chick peas. Cook until the potatoes are tender. Add water if necessary to ensure the potatoes are fully immersed.
  • Serve over cous cous instead of rice.

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Hummus

Hummus.

Hummus

Hummus

It’s one of those things. There are as many variations of hummus nowadays as there are ways to spell it. Humus, humous, etc…

There are also any number of people who will get upset with you for not making it their way.

Ignore them.

Hummus is a great little dish that takes next to no time to make, is incredibly nutritious, costs very little and tastes fabulous – all while filling you up admirably.

What’s not to love?

The purists will tell you that the best hummus is made with freshly cooked chickpeas or garbanzo beans. It very well may be, but that doesn’t mean that the stuff made from tinned chickpeas doesn’t taste pretty spiffy too.

The purists will also tell you to peel your cooked chickpeas. This is very easy to do by simply squeezing the pea between your thumb and forefinger. The skins will just slip off and you’ll end up with a bowl of peas and a bowl of skins, like this.

Peeled Chickpeas

Peeled Chickpeas

It makes the texture a little smoother, but my MS meant that they were popping all over the place by the time I’d finished. If you find the thought of peeling your peas too onerous, then simply embrace the extra dietary fibre and move on.

In a future post I will cover how to cook with dried beans, a skill that has the potential to save you a whole load of cash, but for the sake of this post we’re going to be using these. Which cost about 80c.

A tin of chickpeas.

A tin of chickpeas.

Deal with it.

This is one of those dishes that is more of a method than a recipe, but I’ll attempt to give you something to print at the end of the post…

You will see hummus used to describe pastes made with every kind of beans – usually white ones – that you could name. You will see it with tomatoes, roasted peppers/capsicums and myriad other things. The genuine thing is usually chickpeas, tahini, olive oil and lemon juice.

Mine has a few other things, but we’ll get to those. Relax, they’re not scary.

Chickpeas

Chickpeas

Tahini is basically a nut butter made from hulled sesame seeds and is widely used in middle eastern/Mediterranean cuisine. It can be found in supermarkets or you could make your own – you’ll find instructions on The Kitchn right about here. Tahini will add a certain earthiness in flavour and smoothness of texture to your chickpea dip.

Be warned: It can be expensive, especially if you aren’t going to be using a lot of it. You’ll only need about a ½ cup for this recipe, which will leave quite a lot still in the jar. Refrigerate it, or it will go off, but this will not extend its life indefinitely.

You don’t need it. (Cue purists falling off their respective perches.) Your hummus will taste absolutely fine without it and, if you really want, I’ve seen Jamie Oliver use smooth peanut butter instead.

You’ll also need a blender of some kind – or you could do it the traditional way and smash it in a mortar and pestle. Hummus has been around several thousand years longer than food processors…

I start my hummus with a small onion, chopped as finely as I can get it. In a frying pan, I heat a tablespoon or so of olive oil, add my onion and a clove of minced garlic, which I then gently fry off with a couple of teaspoons of ground coriander and cumin.

Start with some aromats. (Do I sound cheffy? Do I?)

Start with some aromats. (Do I sound cheffy? Do I?)

You could add some chilli powder or cayenne pepper if you wanted to. It’s up to you.

You don’t want your onions to brown, just to soften, and for the heat to release the fragrance of the spices.

At this point I add my chickpeas and give it all a good stir.

Introduce your chickpeas to the other flavours.

Introduce your chickpeas to the other flavours.

I’ve used an attachment on an immersion blender for the rest of this, but you could use a blender, a food processor an immersion blender in a bigger bowl… If you’re feeling particularly energetic then use a potato masher. You can even go traditional and grind things up in a stone mortar and pestle – it will all work.

In your bowl, place the chickpea mixture from the pan, tahini (or not), some olive oil, some cloves of crushed garlic (I use stuff from a jar) and some squeezed lemon juice.

Place everything into your blender.

Place everything into your blender.

Process until smooth.

Nearly there

Nearly there.

Taste and season if necessary. Feel free to add more oil or lemon juice if you wish to loosen the mixture but, if you are happy with the flavour and it is just a little too thick, simply add water (or reserved cooking liquid if you started from scratch) a spoonful at a time until it reaches the desired consistency.

Serve. This goes beautifully with Turkish bread and equally well with prepared raw vegetables, like carrots and celery and red peppers.

Serve with a few slices of Turkish bread or pide.

Serve with a few slices of Turkish bread or pide.

For a group, serve it in a bowl sprinkled with a touch of Sumac (if you have some) and a drizzle of olive oil.

This makes a great lunch option, it’s also a wonderful after school snack that you could supervise the kids making for themselves. Try it with just the chickpeas, lemon and oil and then experiment to your heart’s content.

Also, try using it as a spread on sandwiches and in wraps.

Then sit back and wonder why you’ve been paying around $4 for something this simple to make…

Hummus

  • Difficulty: easy
  • Print

Ingredients

1 x 200 g tin Chickpeas (drained) or 126 g dried chickpeas, soaked and cooked.

olive oil

1 small onion, chopped finely

4 cloves crushed garlic or 4 teaspoons minced garlic in a jar

1 tsp ground cumin

1 tsp ground coriander

½ cup tahini (optional)

Juice of 1 lemon

Method

In a small frying pan, gently heat 1 tbsp olive oil.

Add the onion and cumin and coriander with 1 clove of garlic. Fry until onion is softened and spices are aromatic. You do not want the onion to colour.

Add the chickpeas to the pan and stir well so that the peas become lightly coated with the spice mixture.

Transfer to the bowl of a food processor and add the tahini, olive oil, 3 cloves of garlic and 2 tablespoons of lemon juice.

Process until smooth.  This may be done using a heavy mortar and pestle.

Taste. Add salt if necessary and adjust lemon and oil flavours.

If the paste is too thick, simply add a spoonful of water to loosen processing well with each addition.

Serve sprinkled with sumac and drizzled with olive oil alongside Turkish or Pide bread and sliced vegetables for dipping e.g. carrots, celery, red peppers, etc.

This can be made up to 5 days ahead and stored in an airtight container in the refrigerator.

Ring the changes by adding a tablespoon of pine nuts to your frying pan, try using peanut butter instead of tahini, or add some roasted red peppers/capsicum to the processor bowl before blending.

For more inspiration, take a wander through the chilled section of your local supermarket and see what sorts of combinations are on offer there!