Introducing our delicious Smashed Curry Marrow recipe, a delicious vegetarian side dish that will add a flavor explosion to any main dish. This dish perfectly complements the tenderness of roasted lamb or chicken, making it the ideal choice for a complete and satisfying meal. With its unique blend of aromatic spices and the creamy texture of the marrow, this recipe is sure to delight your taste buds. Try it and enrich your dining experience with this delicious and versatile culinary creation.
- 1 pulp, peeled and cut into large pieces
- 2 tbsp sunflower oil
- 2 tsp black mustard seeds
- 1 tsp cumin seeds
- 1 large onion, finely chopped
- 2 garlic cloves, crushed
- ½ tsp turmeric
- ½ tsp chili powder
- 1 tsp ground coriander
- Juice ½ lemon
- small packet of coriander, roughly chopped
- Bring a large pot of salted water to the boil.
- Simmer the pulp for 5-7 minutes until soft, then drain well.
- Heat the oil in a large shallow pan and fry the mustard and cumin seeds until they begin to crackle.
- Add onion, garlic and remaining spices and sauté for 10 minutes until softened and beginning to brown.
- Add the pulp and cook for 5-10 minutes until the liquid has evaporated and the pulp is really soft.
- Mash the pulp with a wooden spoon to slightly crush and soften the edges.
- Serve seasoned with lemon juice and chopped coriander.
Equipment and tools
- frying pan
- wooden spoon
- Garlic press
- citrus press
This recipe may contain the following allergens:
- Mustard seeds
- Cumin seeds
Storage and leftovers
If you have leftover mashed curry pulp, store it in an airtight container in the refrigerator. It can be kept for up to 3 days.
The health benefits of mashed curry pulp
Curry pulp is a delicious and nutritious dish that offers a range of health benefits. Packed with healthy ingredients, this recipe is a great choice for anyone looking to boost their overall well-being. Let’s explore the health benefits of some key ingredients used in this crushed curry pulp recipe.
Zucchini, also known as summer squash, is low in calories and fat, making it an excellent choice for anyone looking to maintain a healthy weight. They are also rich in fiber, which aids digestion and prevents constipation. Pumpkin is also a good source of vitamins A and C, which support a healthy immune system and promote healthy skin.
2. Sunflower oil
Sunflower oil is a heart-healthy oil that is high in vitamin E and low in saturated fat. Vitamin E is a powerful antioxidant that helps protect the body from harmful free radicals. Additionally, sunflower oil contains phytosterols, which may help lower cholesterol and promote cardiovascular health.
3. Black mustard seeds
Black mustard seeds are a popular ingredient in Indian cuisine and are known for their numerous health benefits. They are an excellent source of minerals such as calcium and magnesium, which are essential for maintaining strong bones. Mustard seeds are also rich in plant compounds called glucosinolates, which have been shown to have antioxidant and anti-inflammatory properties.
Cumin seeds not only add a special flavor to the dish but also provide various health benefits. They are a good source of iron, which plays an important role in transporting oxygen in the body. Cumin seeds are also said to have antimicrobial properties and can aid digestion and relieve flatulence and stomach discomfort.
Onions are a versatile vegetable that add flavor and nutritional value to this recipe. They are a good source of vitamins C and B6 as well as folic acid. Onions also contain a compound called quercetin, which has anti-inflammatory and antioxidant properties and may help lower blood pressure and reduce the risk of certain chronic diseases.
Not only does garlic provide a delicious taste, but it also offers a number of health benefits. It has been used in traditional medicine for centuries for its potential immune-boosting properties. Garlic also contains allicin, a compound with antibacterial and antifungal properties. It may also help lower cholesterol and contribute to heart health.
Turmeric is a spice widely known for its bright yellow color and antioxidant properties. It contains a compound called curcumin, which has been extensively studied for its potential anti-inflammatory and antioxidant effects. Turmeric may also have potential brain health benefits and may help reduce the risk of chronic diseases such as heart disease and cancer.
8. Chili powder
Chili powder adds a spicy touch to the dish and may also have some health benefits. It contains a compound called capsaicin, which is responsible for its spiciness. Capsaicin is known for its potential to boost metabolism, promote weight loss, and reduce appetite. It may also have pain-relieving properties and help relieve congestion.
9. Ground coriander
Ground coriander not only provides a wonderful aroma, but also offers a number of health benefits. It is a rich source of fiber, which aids digestion and supports a healthy gut. Cilantro also contains antioxidants, which help protect against cell damage and may reduce the risk of chronic diseases.
Lemon juice adds a refreshing touch to the dish and offers several health benefits. It is an excellent source of vitamin C, which supports a healthy immune system and promotes collagen production for healthy skin. In addition, lemon juice can improve digestion and aid detoxification.
Using coriander leaves in this recipe not only adds a touch of freshness but also offers several health benefits. Rich in antioxidants, coriander leaves can help lower blood sugar levels, reduce inflammation, and promote healthy digestion. They are also a good source of vitamins A, C and K as well as iron and manganese.
By incorporating mashed curry pulp into your diet, you can enjoy the flavors of this exquisite dish while benefiting from the many health benefits it offers. From the nutrient-rich marrow to the aromatic spices, each ingredient contributes to a healthy and nourishing meal that leaves you satisfied and energized.