Thai red curry

Ingredients

Curry paste (makes 250 g)

• Fresh galangal – 50 g
• Fresh lemongrass – 50 g
• Small shallots – 50 g
• Garlic – 20 g
• Chili peppers (can be swapped for sweet red pepper) – 50 g
• Coconut oil – 4 tbsp
• Cold water for blending

Main part

• Carrots, sliced – 300 g
• Red bell pepper, in strips – 300 g
• Sweet potatoes, cubed – 550 g
• Zucchini, in half-moons – 400 g
• Coconut milk – 800 ml
• Vegetable oil – 2 tbsp
• Water or vegetable stock – 200 ml
• Salt to taste
• Juice of 1 lime (optional)
• A handful of fresh cilantro or parsley leaves for garnish
• Cinnamon – ½ tsp
• Green cardamom – ½ tsp
• Whole coriander seeds – ½ tsp

Extras (optional)

• Chickpeas or tofu for a heartier dish – 200 g

Jasmine rice

• Dry jasmine rice – 200 g
• Water – 300 ml

Method

1. Making the curry paste: cut the galangal, lemongrass, shallots, garlic and chilies into 1 cm pieces. Crush the spices and blend them with 2 tbsp of coconut oil into a paste base. Add the fresh ingredients a little at a time. If the mixture is too thick, add a bit of cold water. (Tip: don't salt the curry paste, so it stays moist and you can season it precisely later.)
2. Preparing the vegetables: clean all the vegetables and cut them as described.
3. Frying the curry paste: heat the oil in a large pot. Add 60–80 g of the homemade curry paste and the spices and fry for 1–2 minutes to release the aroma.
4. Simmering: add the vegetables and stir so they are evenly coated with the paste. Pour in the coconut milk and water/stock. Bring to a boil and simmer for 20–25 minutes, until the vegetables are tender.
5. Seasoning: add salt to taste. Finish with the lime juice and herbs.
6. Rice: rinse the jasmine rice and cook it at a 1:1.5 rice-to-water ratio (~12 minutes). Let it finish steaming under the lid.

Serving

Serve about 250 g of curry and 100 g of jasmine rice in a bowl. Garnish with fresh herbs and, if you like, sesame seeds.

Key ingredients

Carrot

Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.

Sweet potatoes

Low-GI complex carbohydrates, beta-carotene, fibre; filling and sweet.

Red bell pepper

High in vitamin C and antioxidants; sweet once roasted.

Zucchini

Light, high in water, gentle on the stomach.

Garlic

Antibacterial and antiviral; supports immunity and the circulatory system.

Chilli / hot pepper

Capsaicin — boosts circulation and metabolism; in small amounts supports digestion.

Coconut milk

Plant fat for creaminess without dairy; medium-chain fats.

Jasmine rice

Slightly sticky aromatic rice; naturally thickens soups.

Cinnamon

Stabilises blood sugar, warms, adds aromatic sweetness without sugar.

Chickpeas

Protein, fibre and satiety; the base of hummus.

Tofu

Complete soy protein; cooling, good in warming sauces for balance.

Sesame seeds

Calcium, healthy fats and lignans; toasted, they add umami and depth.

Why it’s good for the body

• Sweet potatoes and carrots are rich in beta-carotene and fiber.
• Zucchini and bell peppers are light, refreshing and rich in vitamin C.
• The homemade curry paste has no additives and is made from fresh spices.
• Coconut milk adds healthy fats and a mild flavor.

Traditional and functional notes on the ingredients — not medical claims.

Notes

• The heat level can be adjusted with the amount of chili.
• The curry paste also works in marinades or soups and keeps in the freezer for up to 2 months.
• Keeps well for 3–4 days.