Baked Potatoes in Fennel and Curry Red Sauce
A healthy way to serve potatoes that you don't have to be a curry fan to enjoy!
The combination of curry powder along with the acidity of the tomatoes, the sweetness of basil and beets, the anise-like flavour of fennel seeds and the savoury-pungent flavour of onions provides a well balanced flavour to the final dish with a subtle taste of curry. It also has many health benefits and can be prepared in 30 minutes!
800g new potatoes, sliced
1 tbsp coconut oil
1 medium red onion, chopped
2 large garlic cloves, chopped
Juice of 1 lemon
280g cherry tomatoes, quartered
150g beetroot, finely sliced
80g beetroot stalks, roughly chopped
1 tsp Himalayan Salt
½ tsp fennel seeds, ground
1 tsp curry powder
¼ tsp ground ginger
¼ tsp raw honey
2 handfuls of spinach, ripped
Fresh ground black pepper
1 ½ hand full of fresh basil leaves
3 red spring onions, chopped
1. Preheat the oven to 200ºc .
2. Wash the potatoes, then slice into 7cm strips leaving the skin on. Place in a large baking tray and sprinkle some salt on top. Reduce the oven to 180ºc and bake the potatoes for 20 minutes, or until they are soft.
3. Heat a medium/large saucepan on medium heat. Melt the coconut oil and sauté the red onion until translucent, then add the garlic and sauté for more 2 minutes. Next add the lemon juice and mix well.
4. Now add the cherry tomatoes, beetroot, beet’s stalks, salt and spices to the pan. Mix well and cook to let them soften, about 7 minutes.
5. Add the water and raw honey and bring the mixture to boil.
6. Reduce heat to medium-low, partially cover and simmer until the liquid is reduced and sauce start thickening.
7. Add 1 handful of fresh basil leaves and some fresh ground black pepper.
8. Carefully pour the sauce into a blender and blend it well, try it for seasoning and readjust if necessary.
9. Take the baked potatoes and with a spoon place them into the now empty saucepan.
10. Add the ripped spinach on top of the potatoes and cover it with the red sauce. Let it cook in low heat for 10 minutes more.
11. Finish by sprinkling ½ handful of fresh basil leaves and the red spring onions on top.
Notes: You can always place the dish in a roasting tray for serving if you prefer.
Serving with quinoa and a salad of apple, pine nuts and chard leaves seasoned with a dressing of olive oil, balsamic vinegar, tamari sauce, garlic powder and black pepper is a great and simple choice.
Some more notes:
It is important to think about rumors related to anything and especially about food. For many people when we talk about potatoes the first things that come to mind are carbs, starch make up, weight gain, calories…But, is this all true?! Well, potatoes are a great vegetable packed with minerals including potassium, B6, antioxidants like vitamin C, dietary fibre and actually it may help on weight management thanks to it’s function as ‘bulking agent’. This means potatoes can aid weight loss by increasing satiety thereby lowering overall calorie intake (Ie. we feel full so we eat less!). These nutrients in potatoes have health benefits for bone, teeth, heart and skin health, cancer prevention, blood pressure management, and inflammation.
Curry powder is a well known anti-coagulant, so be aware if already take blood thinners. The main ingredient of curry - specially the yellow powder - is turmeric, there is an organic component of turmeric called curcumin. This component may help lower risk of Alzheimer’s disease, cancer and liver disease. Curry powder has also been shown to have benefits to the immune system and heart health.
Allergy advice: honey.
Source: Patricia Nunes, Natural Chef.