Vegan Navratan Korma Recipe

Vegan Oily-free Navratan Kurma is a Dream Come True! Try it Today and Wow Your Family!

Whole Food Plant Based Navratan Korma Recipe

Course: Course 2 (Vegetable Dish) & Side dish for Course 3 (Grain Dish) for Lunch & Dinner Meals
Cuisine: Mughlai Recipe from North India
Prep Time: 20 minutes
Cook Time: 20 minutes
Servings: 4 servings

INGREDIENTS

1/2 Carrot
10 Native Indian Beans
1/2 cup Fresh Green Peas
1/2 cup Tofu (Soya Paneer)
4 Tomatoes
2 Onions
1 cm piece Ginger
4 cloves Garlic
1 tsp Turmeric Powder
2 tsp Coriander Seeds Powder / Dhaniya Powder
1 tsp Black Pepper Powder
2 Pineapple Slices chopped
1/4 cup Cashew
1 tbsp Date Syrup
1 tsp Garam Masala
4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)
Juice of 1 Lemon
1 tsp Raisins
2 tbsp Coriander Stems & Leaves Chopped

INSTRUCTIONS

1. String beans. Chop carrot and beans into small pieces. Chop tofu into squares. Steam or boil all these vegetables and tofu until cooked.
2. Peel ginger and onion. Grind ginger, onion, tomato, turmeric powder, dhaniya powder into a smooth paste. Cook in a heavy bottomed pan.
3. While vegetables and navratna korma masala mix get cooked, grind cashews with date syrup, pineapple,black pepper powder, garam masala, miso paste, and lemon juice, to a smooth paste to make navratna korma cashew garnish.
4. Once vegetables and navratna korma masala mix are fully cooked, remove from stove, mix them together along with spices cashew paste. Garnish Vegan Navratan Korma with raisins & fresh coriander leaves. Serve fresh!

Plant Based Chef Pro Tips for Best Navratan Korma Recipe

1. Navratna Korma is a spicy & sweet dish. Adjust sweetness and spice levels using black pepper powder and date syrup to suit your taste.

Nutrition Science Highlights for WFPB Navratan Korma Recipe

1. Why not honey, sugar or jaggery? Sugar and Jaggery are processed foods. Although jaggery is healthier than brown sugar, which, in turn, is healthier than white sugar, all forms of processed foods are unhealthy when compared to whole plant foods. Honey is healthwise as good as jaggery, which isn't saying much. In addition to not being very healthy, honey production kills millions of bees every year, affecting our environment adversely. The best sweetener alternative is a whole fruit or dry fruit. The easiest method of using these is date syrup, as it does not involve peeling or chopping.
2. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
3. Why not dairy? Dairy products have been found to be associated with increased risk of chronic diseases, such as diabetes mellitus, hypertension, obesity, asthma, PCOS, and heart disease. We can still enjoy our milk, cream, and butter though - as long as they are made from whole plant foods!
4. Is tofu healthy? Although tofu is technically a processed food (Soya fiber is strained out while making tofu), it is still beneficial for health! That's how amazing legumes are. Eat as much as you like, as long as it isn't roasted and browned, because that has carcinogenic compounds. Whole soya is even healthier than tofu!
5. Why nuts instead of oil? Whole foods are healthier than processed foods. When nuts are pressed and oil is extracted, fiber and phytonutrients are lost, along with many other nutrients. Therefore, whole nuts are much healthier than oils, whether cold-pressed or refined. In addition, they provide the oil content we need to absorb fat-soluble phytonutrients from other whole plant foods! This may be why nuts are used to garnish nearly every traditional Indian dish!