Savoring the Flavors and Benefits of Sri Lankan Cashew Curry – By Nadeeka – eLanka
Cashew curry, a beloved dish in Sri Lankan cuisine, combines tender cashew nuts with a rich and aromatic curry sauce. Beyond its delectable taste, this dish offers numerous health benefits, thanks to its nutritious ingredients and flavorful spices. In this article, we’ll explore the recipe for Sri Lankan cashew curry and delve into the health benefits it provides.
Recipe for Sri Lankan Cashew Curry: Ingredients:
- 2 cups raw cashew nuts
- 2 tablespoons vegetable oil
- 1 onion, finely chopped
- 2-3 green chilies, slit lengthwise
- 2-3 garlic cloves, minced
- 1-inch piece of ginger, grated
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 sprig curry leaves
- 1 cinnamon stick
- 2-3 cardamom pods
- 2-3 cloves
- 1 teaspoon turmeric powder
- 2 teaspoons chili powder (adjust to taste)
- 1 cup coconut milk
- Salt to taste
- Fresh coriander leaves for garnish
Instructions:
- Soak the raw cashew nuts in water for at least 4 hours or overnight. Drain and rinse them before cooking.
- Heat the vegetable oil in a large pan or pot over medium heat. Add the mustard seeds and cumin seeds and fry until they start to splutter.
- Add the chopped onion, slit green chilies, minced garlic, and grated ginger to the pan. Sauté until the onions turn golden brown and aromatic.
- Add the curry leaves, cinnamon stick, cardamom pods, and cloves to the pan. Stir well to combine with the onions and spices.
- Sprinkle the turmeric powder and chili powder over the onion mixture. Stir to coat the spices evenly.
- Add the soaked cashew nuts to the pan, stirring gently to coat them with the spice mixture. Cook for 2-3 minutes to toast the cashews slightly.
- Pour the coconut milk into the pan, stirring gently to combine with the cashews and spices. Season with salt to taste.
- Cover the pan and simmer the cashew curry over low heat for 15-20 minutes, or until the cashews are tender and the sauce has thickened slightly.
- Once the cashews are cooked, remove the pan from the heat. Garnish the cashew curry with fresh coriander leaves before serving.
- Serve hot with steamed rice or Sri Lankan bread such as roti or paratha.
Health Benefits of Cashew Curry:
- Nutrient-Rich: Cashews are a good source of protein, healthy fats, vitamins, and minerals, including magnesium, phosphorus, and zinc. They provide essential nutrients that support overall health and well-being.
- Heart Health: Cashews contain heart-healthy fats, such as monounsaturated and polyunsaturated fats, which may help lower bad cholesterol levels and reduce the risk of heart disease.
- Weight Management: Despite being calorie-dense, cashews can be part of a balanced diet and may even support weight management when consumed in moderation. Their protein and fiber content helps promote satiety and reduce appetite.
- Bone Health: Cashews are rich in minerals like magnesium, phosphorus, and calcium, which are important for maintaining strong and healthy bones.
- Antioxidant Properties: The spices used in Sri Lankan cashew curry, such as turmeric, cinnamon, and cloves, are rich in antioxidants that help neutralize free radicals and reduce inflammation in the body.
- Digestive Health: The fiber content in cashews and spices like ginger and garlic can aid digestion and promote gastrointestinal health by preventing constipation and supporting regular bowel movements.
Conclusion: Sri Lankan cashew curry not only delights the taste buds with its rich and aromatic flavors but also offers a host of health benefits. By incorporating nutrient-rich ingredients like cashews and antioxidant-packed spices into your diet, you can enjoy a delicious and nutritious meal that nourishes your body and supports overall well-being.
