3 Can Curry/Bariatric Cookery Pantry Plus+ Recipe 1

I asked on social media the best way I can support you at the moment through the current crisis with Covid-19 and so many replied with a request for food ideas and recipes using store cupboard and freezer stores. So I have started a new strand of recipes for just these called ‘Bariatric Cookery Pantry+ Recipes’. They will be simple, use the sort of things you have in your pantry and also be versatile in case you don’t have everything I list in the basic recipe.

The 1st is curry (not hot just a little spicy) using 3 cans – one of tomatoes, one of chick peas and one of beans. When cooked with onion (fresh or chopped frozen – I used the latter); some spices (ground powders or a curry paste pot); some seasonings like garlic, chilli and ginger (which you can forego if you don’t have – I used some Lazy jar ones) and a little stock or water, you have the makings of a great high protein, fibre-filled and nutritious meal. I have served with a spoonful of fat-free yogurt on top but you can also serve with ordinary rice, cauliflower rice or a small jacket baked potato.

It’s thrifty on the pocket but can also be used to stretch leftovers. I have added some cooked shredded chicken to one portion I have stashed away (yes it can be frozen); and added some leftover roasted vegetables to another to make an additional portion for lunch tomorrow (for 2 if also served with salad). Play with it by all means – it’s versatile, wonderfully flavoursome and ‘canny’ with things you may have to hand if you’re self-isolating or in quarantine.

3 CAN CURRY

Ingredients

METRIC/US

low-fat cooking spray or mist (or a smidgen of oil)

2 onions, chopped or 200 g/7 oz frozen chopped onion

2 cloves garlic or 2 tsp Lazy chopped garlic from a jar

2 tsp chopped root ginger or 2 tsp Lazy chopped ginger from a jar

few dried chilli flakes or 1 tsp Lazy chopped chilli from a jar

1 tbsp each of ground coriander, ground cumin and curry powder (strength to taste) or 1 curry paste pot (I used a Pataks tikka masala one)

400 g /14 oz can chopped tomatoes

400 g/14 oz can chick peas, drained and rinsed

400 g/14 oz can beans (plain or mixed – I used a 5 bean mix of kidney, black eye, borlotti and navy beans that also included corn kernels), drained and rinsed

salt and freshly ground black pepper

4 tbs fat-free yogurt and coriander/cilantro to serve (optional)

Method

Spritz a large non-stick pan with low-fat cooking spray or mist. Heat, add the onion and cook for 5 minutes.
Add the garlic, ginger and chilli and cook for 2 minutes.
Stir in the spices or curry paste pot and cook for 1-2 minutes, stirring well.
Add the tomatoes, mixing well, cover and cook over a low heat for 30 minutes. Don’t hurry this because cooking slowly releases the natural sugars from the tomatoes and so makes the resulting sauce sweet and aromatic rather than acidic. If necessary add a little stock or water to thin so that it does not cook too dry.
Add the chick peas, beans and salt and pepper to taste and cook over a low heat for a further 15 minutes.
Serve topped with a little yogurt and coriander/cilantro if liked.