Cauliflower Thai Curry
Our featured recipe this month from Sister Bay Athletic Club is Cauliflower Thai Curry! The most important spice in this recipe is Curry! The most common and advantageous ingredients of curry powder are tumeric, coriander, cardamom, cumin, sweet basil, and red pepper. Shannon Carney, personal trainer and sports nutritionist, wanted to share our top 5 health benefits of this ancient spice.
Top Five Reasons to Love Curry
1. Cognitive Disease Prevention – while there are many spices that have found to aid one’s mental health. Curcumin has been found to reduce the free radicals on the nervous system; thus, building a strong immune system and eliminating toxic build up within the body.
2. Pain and Inflammation Relief – one of the most important ingredients in curry powder is turmeric. Turmeric has been found very effective in relieving joint pains and treating inflammation.
3. Heart Health –cardamom and basil often found in curry have been found to be very effective vasodilators thus aiding in the prevention of heart disease. The fiber present in most curry dishes has also been found to aid in cholesterol management.
4. Bone Health – Curry powder and its turmeric content are also being studied in terms of osteoporosis and bone health. Although human testing is still in its early stages, significant amounts of animal testing have shown turmeric to greatly increase the speed of bone regrowth, connectivity, and repair, while reducing signs of bone loss by up to 50%. This could mean a very powerful boost to your bones, particularly as you age, in addition to a dietary regimen packed with essential vitamins and minerals.
5. Antibacterial properties – A final beneficial element found in the majority of curry powder throughout the world is coriander, which has a well-researched penchant for fighting off bacterial infections, particularly E. coli, and other severely damaging intestinal infections. Therefore, eating a healthy amount of curry powder can increase the health of your digestive system, and keep your immune system strong in its defense against bacterial agents.
Check out more of our healthy recipes to change up your weekly meal plan!
This dish is one of those crave-worthy comfort foods. The recipe was created out of a need for more go-to pantry dinner options that take advantage of the speedy new Instant Pot electric pressure cooker in your kitchen. Not to worry if you don’t have one, though—follow the directions at the very end to make this curry on the stovetop instead.
- 1 tbsp olive oil
- 1 can (14 oz) light coconut milk
- 1 can (14 oz) diced tomatoes with juices
- 2 cups chopped cauliflower florets
- 2 cups peeled and cubed butternut squash
- 2 tbsp red curry paste
- 1 tsp dried flaked onion
- 1/2 tsp garlic powder
- 3/4 tsp fine sea salt or to taste
- 1/4 tsp cayenne pepper
- ground pepper to taste
- 1/2 cup uncooked red lentils
- 2 cups packed stemmed and finely chopped kale or chard
Add all of the curry ingredients (except the red lentils and kale/chard) to the Instant Pot and stir until combined.
Add the red lentils on top of the mixture and gently press them into the liquid (do not stir the lentils into the mixture as this can result in a burn notice in some machines).
Secure lid in the lock position and check that the Steam Release Handle is pointing to the “Sealing” position.
Press the “Pressure Cook” button (or “Manual”, on some machines) and set the cook time to 5 minutes on high pressure. After 5 seconds you’ll hear a couple beeps and the screen will say “on”. The cooking process has begun! You can now go do something fun for about 10 to 15 minutes while the curry cooks.
You’ll hear a few beeps when the timer is up. Immediately do a “Quick Pressure Release” to avoid overcooking the curry. I stand back and use a wooden spoon handle (never my hand!) to shift the Steam Release Handle to the “Venting” position to release the pressure. Once all of the pressure has been released, the float valve will sink and you won’t hear steam anymore.
Carefully open the lid and stir the curry. To achieve a thicker texture, I like to mash a bit of the curry with a potato masher, simply pulsing about 4 or 5 times around the pot. You can also blitz it for a second or two with an immersion blender.
Stir in the chopped greens until thoroughly combined and secure the lid. Set the Instant Pot to the “Keep Warm” setting and allow the greens to wilt for about 5 minutes in the curry. Press “Cancel” to turn the heat off and release the steam again, if necessary, before removing the lid.
Serve over rice or grain of choice, if desired, and garnish with cilantro and lime. The lime juice gives it a lovely brightness, but avoid using too much as it can overpower. I always add a sprinkle of salt and pepper before serving too.
Simply add all of the ingredients except the kale (or chard, if using) to a large pot, stir, and bring to a low boil over medium-high heat. Reduce the heat to medium-low and simmer, covered, for 25 to 35 minutes (adding the kale/chard during the last 10 minutes), until the veggies and lentils are tender. Stir the curry every 5 minutes while cooking, and reduce the heat if necessary to prevent it sticking to the pot. Follow directions #5 and #7.