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.

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

Today was a day when I got things done in spite of myself. After managing to hunt down someone on a nearby road crew who could move the truck that was parked across my driveway, I finally got to my lunch group. This was done via a local bakery.

Yes. I squibbed on making something, but I was tired. One of my friends at the group surprised me with a little box of a lovely home-made, gluten-free Buckeye Slice though. It is being savoured slowly…

And doesn't that look fabulous?

And doesn’t that look fabulous?

Then I celebrated the fact that we have conditional approval on our financing (Yippee!) and treated myself to my first haircut in a l o n g time. It’s one of those things I stopped doing in order to save some cash. I’m tidier now. It feels good.

Turned out the hairdresser’s brother had just been diagnosed with MS, so I found myself giving a potted lecture on the subject …

After this, The Boy readily agreed to helping me with the shopping. Bless him.

We drove out to look at our block of land first. It remains where we left it. This was reassuring.

Some of the haul.

Some of the haul.

Then we hit the shops. Bread mix was bought and a couple of largish lumps of meat, alongside assorted other edibles. All that remains is the fresh vegetables – and that can wait. I have my regular IV tomorrow and no shopping will follow that.

I get taken to lunch on days when I have the drip; that’s always nice.

However, fear not!  I will resume my posts listing what I bought where, and for how much. Just not tonight or tomorrow, ‘kay?

We’d bought some frozen fish fillets as something different and then thought we’d do home-made fish and chips for dinner.

That didn’t happen. I’m tired, he’s feeling down – we need nutrition not nasties.

So I mixed up a Vegan Tikka Masala instead. As you do.

I sautéed some onion, carrot and celery (natch!) in my French oven while I thought about what to do next. I decided a spoonful or two of Tikka Masala paste from a jar in the fridge would go well, so I fried that off and added some lite coconut cream, a tin of red kidney beans and a tin of chick peas.

Some Bok Choy was sliced and added – after I had persuaded the Accidental Cat that it was not something that she wanted to eat. This cat was definitely fed in the kitchen by her previous humans, the merest rustle of anything and she comes running.

Oooh, too spooky for me!

Oooh, too spooky for me!

Then the rest of the Tuscan Kale we were given on the weekend was sliced and added to the curry with a small red capsicum I diced.

I heated up a mix of some cooked brown and basmati rice I had in the refrigerator and dinner was served.

15 minutes from go to whoa. Fast food people. $5 worth.

Chick pea tikka masala.

Chickpea Tikka Masala.

Try it.

Like this? Follow us on Facebook or subscribe to receive updates by email.