Discover how to make Colombo curry, a richly flavored dish featuring tender meat (chicken, pork, or goat) cooked with an array of fresh vegetables and aromatic spices. Perfect for a comforting family meal or a special occasion, this recipe blends traditional ingredients for a truly satisfying experience. Explore the step-by-step guide to prepare this flavorful curry and bring a taste of culinary excellence to your table.

Ingredients:

- 500g meat (chicken, pork, or goat), cut into pieces

- 2 tablespoons vegetable oil

- 1 large onion, chopped

- 3 cloves garlic, minced

- 1 tablespoon ginger, grated

- 2 tablespoons Colombo curry powder

- 1 teaspoon turmeric powder

- 1 teaspoon cumin seeds

- 1 teaspoon coriander seeds

- 1 large tomato, chopped

- 2 carrots, sliced

- 1 potato, peeled and cubed

- 1 bell pepper, chopped

- 1 cup coconut milk

- 1 cup water or chicken broth

- Salt and pepper to taste

- Fresh cilantro for garnish

Instructions:

Prepare the Meat:

  - Heat oil in a large pot over medium heat. Add the meat pieces and brown them on all sides. Remove the meat and set aside.

Sauté Aromatics:

  - In the same pot, add onions, garlic, and ginger. Sauté until the onions are translucent and fragrant.

Spice It Up:

  - Add the Colombo curry powder, turmeric, cumin seeds, and coriander seeds. Stir and cook for a couple of minutes until the spices release their aroma.

Add Tomatoes:

  - Stir in the chopped tomatoes and cook until they break down and form a thick sauce.

Cook the Meat:

  - Return the browned meat to the pot. Mix well with the tomato and spice mixture.

Simmer:

  - Add carrots, potatoes, and bell pepper to the pot. Pour in the coconut milk and water or broth. Bring to a boil, then reduce the heat and let it simmer for about 45 minutes, or until the meat and vegetables are tender.

Season:

  - Adjust the seasoning with salt and pepper to taste.

Garnish:

  - Garnish with fresh cilantro before serving.

Serving Suggestion:

- Serve hot with steamed rice, roti, or naan bread for a complete meal.

Enjoy your homemade Colombo curry, packed with flavors and perfect for any occasion!

Nutritional Values

Meat (Chicken, Pork, or Goat)

- Calories: 165

- Protein: 31g

- Fat: 3.6g

- Carbohydrates: 0g

Benefits:

- Protein: Supports muscle growth and repair.

- Vitamins: Rich in B vitamins like niacin and vitamin B6, which support energy metabolism and brain health.

- Minerals: Provides essential minerals like phosphorus and selenium, which contribute to bone health and antioxidant defense.

Vegetable Oil

- Calories: 120

- Fat: 14g

- Saturated Fat: 1.9g

- Monounsaturated Fat: 8g

- Polyunsaturated Fat: 4.3g

Benefits:

- Healthy Fats: Provides essential fatty acids that support heart health and improve cholesterol levels.

- Vitamin E: An antioxidant that helps protect cells from damage.

Onion:

- Calories: 40

- Protein: 1.1g

- Fat: 0.1g

- Carbohydrates: 9.3g

- Fiber: 1.7g

Benefits:

- Antioxidants: Contains quercetin and other antioxidants that may help reduce inflammation and support heart health.

- Digestive Health: High in fiber, which promotes digestive health.

Garlic

- Calories: 149

- Protein: 6.4g

- Fat: 0.5g

- Carbohydrates: 33g

- Fiber: 2.1g

Benefits:

- Immune Support: Contains allicin, which has antimicrobial and anti-inflammatory properties.

- Heart Health: May help lower blood pressure and cholesterol levels.

Ginger

- Calories: 80

- Protein: 1.8g

- Fat: 0.8g

- Carbohydrates: 17.8g

- Fiber: 2g

Benefits:

- Digestive Health: Helps with nausea, indigestion, and bloating.

- Anti-inflammatory: Contains gingerol, which has anti-inflammatory and antioxidant effects.

Colombo Curry Powder

- Typically contains a mix of spices including turmeric, coriander, cumin, and others.

Benefits:

- Turmeric: Contains curcumin, which has anti-inflammatory and antioxidant properties.

- Coriander: Aids digestion and may help lower blood sugar levels.

- Cumin: Supports digestion and has antimicrobial properties.

Turmeric

- Calories: 354

- Protein: 7.8g

- Fat: 10.8g

- Carbohydrates: 64.9g

- Fiber: 21g

Benefits:

- Anti-inflammatory: Contains curcumin, which helps reduce inflammation and may improve joint health.

- Antioxidant: Helps protect cells from damage.

Cumin Seeds

- Calories: 375

- Protein: 18g

- Fat: 20g

- Carbohydrates: 44g

- Fiber: 11g

Benefits:

- Digestive Health: Supports digestion and relieves bloating.

- Antioxidants: Contains antioxidants that help protect against cell damage.

Coriander Seeds

- Calories: 298

- Protein: 12g

- Fat: 17g

- Carbohydrates: 55g

- Fiber: 41g

Benefits:

- Digestive Health: Helps with digestive issues and may relieve bloating.

- Antioxidants: Contains antioxidants that support overall health.

Tomato

- Calories: 18

- Protein: 0.9g

- Fat: 0.2g

- Carbohydrates: 3.9g

- Fiber: 1.2g

Benefits:

- Vitamins: Rich in vitamin C and lycopene, which support immune health and may reduce the risk of certain cancers.

- Hydration: High water content helps keep you hydrated.

Carrots

- Calories: 41

- Protein: 0.9g

- Fat: 0.2g

- Carbohydrates: 10g

- Fiber: 2.8g

Benefits:

- Vitamin A: High in beta-carotene, which supports vision and immune function.

- Antioxidants: Contains antioxidants that help protect against cell damage.

Potato

- Calories: 77

- Protein: 2g

- Fat: 0.1g

- Carbohydrates: 17g

- Fiber: 2.2g

Benefits:

- Energy: Provides a good source of carbohydrates for energy.

- Vitamins and Minerals: Contains vitamin C, potassium, and B vitamins.

Bell Pepper

- Calories: 20

- Protein: 0.9g

- Fat: 0.2g

- Carbohydrates: 4.7g

- Fiber: 1.7g

Benefits:

- Vitamin C: High in vitamin C, which supports immune function and skin health.

- Antioxidants: Contains antioxidants like beta-carotene and lutein.

Coconut Milk

- Calories: 230

- Protein: 2.3g

- Fat: 24g

- Carbohydrates: 6.3g

- Fiber: 0.6g

Benefits:

- Healthy Fats: Provides medium-chain triglycerides (MCTs) that can boost metabolism.

- Vitamins and Minerals: Contains essential nutrients like iron and potassium.

Water or Chicken Broth

- Calories: 5

- Protein: 0.5g

- Fat: 0g

- Carbohydrates: 0.5g

Benefits:

- Hydration: Helps to keep the dish moist and flavorful without adding significant calories.

Salt and Pepper

- Salt: Sodium content varies, high intake should be monitored.

- Pepper: Minimal calories, primarily used for flavor.

Benefits:

- Salt: Enhances flavor but should be used in moderation.

- Pepper: Contains piperine, which may aid in digestion and enhance nutrient absorption.

Fresh Cilantro

- Calories: 23

- Protein: 2.1g

- Fat: 0.5g

- Carbohydrates: 3.7g

- Fiber: 2.8g

Benefits:

- Antioxidants: Contains antioxidants that help combat oxidative stress.

- Digestive Health: May help with digestion and detoxification.

This information can help you understand the health benefits of each ingredient in your Colombo curry and how they contribute to a balanced diet.