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A fragrant and spicy curry from the Chettinad region of Tamil Nadu. A medley of vegetables is simmered in a rich, aromatic gravy made from freshly roasted spices and coconut.
For 4 servings
Prepare the Chettinad Masala Paste
Sauté the Aromatics
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A fragrant and spicy curry from the Chettinad region of Tamil Nadu. A medley of vegetables is simmered in a rich, aromatic gravy made from freshly roasted spices and coconut.
This chettinad recipe takes 45 minutes to prepare and yields 4 servings. At 294.17 calories per serving with 7.52g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Masala and Vegetables
Simmer and Finish
Add 200g of cubed paneer, tofu, or boiled chickpeas along with the vegetables for a protein-rich version.
For a richer, creamier gravy, substitute 1/2 cup of water with 1/2 cup of thin coconut milk. Add it towards the end of the cooking process and simmer gently.
Feel free to use other vegetables like cauliflower, bell peppers, mushrooms, or drumsticks based on availability and preference.
The numerous spices used, such as turmeric, cloves, cinnamon, and peppercorns, are loaded with antioxidants that help combat oxidative stress and protect the body's cells from damage.
The medley of vegetables provides a significant amount of dietary fiber, which is essential for good digestive health, regulating blood sugar levels, and promoting a feeling of fullness.
Ingredients like turmeric (containing curcumin), ginger, and garlic are well-known for their potent anti-inflammatory effects, which can help reduce inflammation in the body.
Spices like black pepper and red chillies contain compounds (piperine and capsaicin, respectively) that can give a temporary boost to your metabolism.
One serving of Chettinad Vegetable Curry contains approximately 250-280 calories, excluding any accompaniments like rice or bread. The exact count can vary based on the specific vegetables and amount of oil used.
Yes, it is a healthy dish packed with vitamins and minerals from the diverse vegetables and beneficial compounds from the array of spices. It is rich in fiber and antioxidants. To make it even healthier, you can reduce the amount of oil used.
Absolutely. The heat in this curry comes from dried red chillies and black peppercorns. You can reduce the quantity of both to suit your taste. Start with 2-3 red chillies and 1/2 tsp of peppercorns for a milder version.
Hearty vegetables that hold their shape well are ideal. Potatoes, carrots, green beans, peas, cauliflower, and drumsticks are excellent choices. You can use a pre-packaged frozen mix for convenience.
While fresh or desiccated coconut provides a more authentic texture and flavor to the masala paste, you can use coconut milk for the gravy. Skip the coconut in the masala paste and add 1/2 to 3/4 cup of thick coconut milk at the end of cooking. Simmer for a few minutes but do not boil vigorously.
Leftover Chettinad Vegetable Curry can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often deepen and taste even better the next day. Reheat thoroughly before serving.