Before you read this new low calorie base sauce, you might like to watch my new video.
This is now my ‘go to’ recipe for base curry sauce. Even when I’m not trying to eat light, it is a healthy base gravy that can be used to create so many popular curries. Over the next few weeks, I’ll be posting lighter versions of the UK’s favourite curry house curries. For now, you might like to try my low fat chicken jalfrezi or low fat chicken Ceylon. Both are really quick and easy to make once you have the base stock ready.
I am currently writing a cookbook of low fat recipes and I want to test my new recipes out on readers of my blog first. It’s the best way to find out which people like and which they don’t. Please get in touch if you enjoyed making one of them and by all means, let me know how you liked it, whether it be positive or negative.
- 1kg (about 7) brown onions
- 2 tbsp rapeseed oil
- ½ teaspoon salt
- 1 litre water
- 100g carrots, peeled and chopped
- 60g cabbage, chopped
- 50g red pepper, deseeded and diced
- 50g green pepper, deseeded and diced
- 8 cloves garlic
- 1 x 5cm (2”) ginger – peeled and roughly chopped
- 200g tin chopped tomatoes
- 1½ tbsp garam masala
- 1½ tbsp ground cumin
- 1½ tbsp ground coriander
- 1½ tbsp paprika
- 1 tbsp ground fenugreek
- ½ ttbsp turmeric
- Finely slice the onions by hand or with a food processor. Heat the oil in a large stockpot. When hot add the sliced onions and stir them well until evenly coated with the hot oil. Continue to stir for about five minutes until soft and fragrant and then add all of the remaining ingredients up to the chopped tomatoes.
- Add about a litre of water, cover the pot and allow to simmer over medium heat for about an hour. The vegetables will become soft in the stock and it should also reduce by about half. add the ground spices and simmer for a futher 5 minutes.
- Using a stick blender or countertop blender, blend until very smooth. You shouldn’t see any chunks!
- If you are thinking about freezing any of the stock, this is the perfect time to do so. Freezing the thick sauce like this will save freezer space. To use in your curries, you need to stir in enough water or stock until it is the same consistency as full fat milk. So very runny! This base stock will keep in the fridge for about a week and it can be frozen for up to four months.