Ingredients with Measurements:
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon ginger, minced
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1/4 teaspoon cayenne pepper
- 1 can (14 ounces) diced tomatoes
- 1 can (14 ounces) coconut milk
- 1 sweet potato, peeled and diced
- 1 red bell pepper, diced
- 1 zucchini, diced
- Salt and pepper to taste
- Fresh cilantro for garnish
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
- Cutting board and knife
Step-by-step instructions:
1. Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
2. Add the minced garlic and ginger and cook for another minute.
3. Add the curry powder, cumin, coriander, turmeric, and cayenne pepper to the pot and stir to combine.
4. Add the diced tomatoes and their juices to the pot and stir to combine.
5. Add the coconut milk to the pot and stir to combine.
6. Add the diced sweet potato, red bell pepper, and zucchini to the pot and stir to combine.
7. Bring the curry to a simmer and cook until the vegetables are tender, about 20-25 minutes.
8. Season the curry with salt and pepper to taste.
9. Serve the curry hot, garnished with fresh cilantro.
Time:
Preparation time: 15 minutes
Cooking time: 25 minutes
Temperature:
Medium heat
Serving size:
4-6 servings
Nutritional information:
Calories: 250
Fat: 18g
Carbohydrates: 20g
Protein: 4g
Fiber: 5g
Sugar: 8g
Sodium: 300mg
Substitutions for ingredients:
- You can use any type of oil instead of vegetable oil.
- You can use any type of onion instead of chopped onion.
- You can use any type of canned tomatoes instead of diced tomatoes.
- You can use any type of milk instead of coconut milk.
- You can use any type of potato instead of sweet potato.
- You can use any type of bell pepper instead of red bell pepper.
- You can use any type of squash instead of zucchini.
Variations:
- You can add any type of protein to the curry, such as chicken, shrimp, or tofu.
- You can add any type of vegetables to the curry, such as carrots, eggplant, or spinach.
- You can add any type of spices to the curry, such as cinnamon, cardamom, or cloves.
Tips and tricks:
- You can make the curry ahead of time and reheat it before serving.
- You can freeze the curry for up to 3 months.
- You can serve the curry over rice or with naan bread.
Storage instructions:
- Store the leftover curry in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the curry in a pot over medium heat until heated through.
Presentation ideas:
- Serve the curry in a bowl or on a plate.
- Garnish the curry with fresh cilantro.
Garnishes:
- Fresh cilantro
Pairings:
- Rice
- Naan bread
Suggested side dishes:
- Roasted vegetables
- Salad
Troubleshooting advice:
- If the curry is too spicy, add more coconut milk to the pot.
- If the curry is too thick, add more water or vegetable broth to the pot.
Food safety advice:
- Make sure to cook the vegetables until they are tender and the curry is heated through.
Food history:
- Tanzanian cuisine is influenced by Indian, Arab, and African cuisine.
- Coconut curry is a popular dish in Tanzania.
Flavor profiles:
- Spicy, savory, and creamy.
Serving suggestions:
- Serve the curry hot with rice or naan bread.
Related Categories
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Region: Tanzanian