Equipment
Ingredients
Aromatics and Spices
- 15 ml olive oil
- 2 garlic, finely chopped
- 50 g onion, sliced
- ½ red chili, finely chopped
- 2 g cumin seeds
- 2 g medium curry powder
- 3 g turmeric
Curry Base
- 33 g tomato paste
- 200 ml vegetable stock
- 1 g salt, to taste
- 1 g black pepper, to taste
Vegetables
- 250 g sweet potatoes, peeled and cut into 1.5cm cubes
- 100 g broccoli, chopped into small florets
Garnish
- 5 g cilantro, chopped
- 1 greek yogurt, to serve
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 251 kcal
- Protein
- 8 g
- Carbohydrates
- 39 g
- Fat
- 8 g
- Fiber
- 7 g
- Sugar
- 10 g
- Sodium
- 606 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 6 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 1 mg
- Potassium
- 898 mg
- Calcium
- 126 mg
- Iron
- 3.6 mg
- Magnesium
- 63 mg
- Phosphorus
- 135 mg
- Zinc
- 1.0 mg
- Vitamin A
- 980 mcg
- Vitamin C
- 56 mg
- Vitamin E
- 2.9 mg
- Vitamin K
- 62 mcg
- Vitamin B6
- 0.5 mg
- Thiamin
- 0.19 mg
- Riboflavin
- 0.19 mg
- Niacin
- 1.8 mg
- Folate
- 53 mcg
- Water
- 296 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Heat the olive oil in a frying pan over medium heat (approx. 175°C/350°F).
Add the garlic and onion to the pan and sauté until they have softened.
Stir in the red chili, cumin seeds, curry powder, and turmeric.
Cook the spices for 1 minute until they become aromatic.
Mix in the tomato paste and vegetable stock, then bring the liquid to a simmer at 100°C (212°F).
Add the cubed sweet potato and chopped broccoli to the pan.
Simmer the mixture for 10 minutes or until the sweet potato cubes are tender.
Season the curry with salt and black pepper to your preference.
Transfer the curry to bowls and garnish with fresh cilantro and a spoonful of Greek yogurt.
Chef's Notes
- For a deeper flavor, toast the cumin seeds in a dry pan until fragrant before adding them to the oil.
- Ensure the sweet potatoes are cut into uniform cubes to ensure even cooking.
- Don't overcook the broccoli; it should be tender-crisp to retain its vibrant color and texture.
- Adjust the amount of red chili to your preferred level of heat. For a milder curry, remove the seeds and membranes.
- A splash of coconut milk or a tablespoon of cashew paste added in step 5 can add creaminess and richness to the curry.
Storage
Refrigerator: 3 days — Store in an airtight container.
Freezer: 1 month — Texture of broccoli may soften upon thawing.
Reheating: Reheat in a saucepan over medium heat until steaming, or microwave in 1-minute intervals.
Troubleshooting
Sweet potatoes are still firm after 10 minutes
Cause: Potatoes were cut into cubes larger than 1.5cm or the simmer was too low.
Fix: Cover the pan with a lid and simmer for an additional 5 minutes.
Prevention: Ensure uniform small cubes for even cooking.
The curry sauce is too thin
Cause: The liquid did not reduce sufficiently during simmering.
Fix: Increase heat slightly and simmer for 2-3 minutes more until thickened.
Prevention: Simmer uncovered to allow for evaporation.
Cultural Context
Vegetable curries are a staple in Indian cuisine, with regional variations across the subcontinent. This particular combination of sweet potato and broccoli is a modern adaptation, emphasizing readily available vegetables and a flavorful, yet accessible, spice profile that is popular in Western interpretations of Indian food.
