Recipe: South Indian Curry

Traditionally-Inspired South Indian Curry

Recipe modified by: Tracy Hackett, AP, DAOM

Authentic South Indian Curry Recipe Inspiration

I learned this South Indian curry recipe in the kitchen of the ashram where I painted a temple ceiling in Kerala, India. Mohan was the cook who made delicious food every day for dozens of people. It is my hope that I’ve done his masterful curry justice.

The modifications I’ve made are in the types of vegetables, the addition of onion, and the amount of chili.
However, it is difficult to find many of the unique and flavorful vegetables here that are easily picked up in the village markets of India. Most ashrams and observant Hindu households do not use garlic and onions because they are thought to congest the higher function of the mind and prana flow.

If you have the time, make the curry sauce portion the day before so the spices have time to mingle and marry.

South Indian Curry Ingredients

Sauté Together

½ c. Sesame oil + 2 Tbs Ghee
1 tbs. Black mustard seeds (add these to the oil first and wait until they pop before adding the rest)
6-8 Curry leaves
1 tsp. Salt
1 ½ tsp. Fresh ground black pepper
1 small, sweet Onion finely chopped
2 oz. Fresh Ginger finely chopped
½ or 1 small Serrano chili finely chopped

Add to the Slightly Browned Sauté

2 chopped Tomatoes
2 tbs. Tomato paste
4-6 oz. Coconut cream
3 tbs. Turmeric
1 tsp. Tamarind paste
2 tsp. packed brown sugar
2 c. vegetable broth or coconut milk (amount varies depending on preferred consistency)
2-3 tbs. Peas flour for thickening, texture, and body

Combine and Add During the Last 10 Minutes

1 tbs. ground Cumin
2 tbs. ground Coriander
½ tsp. ground Cardamom
1 ½ tsp. ground Cinnamon
½ tsp. ground Allspice
½ tsp. ground Nutmeg
1/8 tsp. Amchur powder
A pinch or more of Chili powder to taste

Vegetables for South Indian Curry

Roast or Sauté Separately from Curry Sauce

½ c. Zucchini diced small
½ c. Red pepper diced or julienne
½ c. Peas
1 c. Sweet potato or pumpkin (parboil in advance)
½ c. Carrot diced
1 c. Green beans

*Spinach (do not sauté, use as a bed under the curry instead of rice for a paleo version. Ladle piping hot curry on top of a large handful of spinach leaves and it will cook with the heat of the sauce.)

Stir prepared vegetables into curry and serve over basmati rice or a bed of spinach, then garnish.

South Indian Curry Garnish Ideas

Cashews (gently dry fry)
Finely grated coconut (gently dry fry)
Fresh cilantro

Protein Additions for Curry

People in Kerala are mainly vegetarian. However, if you prefer a heavier dish with more protein, these are suggested additions:

Paneer (Indian farmer’s cheese)
Seitan or tempeh (tofu-based protein)
Chicken (stew roasted breast and thigh into the curry for richest flavor)
Fish curry has a very different seasoning profile that’s more savory and fewer, sweeter vegetables

Traditional Indian Cooking and Holistic Nutrition

Traditional Indian cooking often combines herbs, spices, and vegetables that support digestion and overall wellness.Warming spices like turmeric, ginger, cumin, and coriander are commonly used in holistic nutrition and Ayurvedic-inspired cooking. You can also explore more about holistic medicine and natural wellness approaches on the blog.

For more healthy recipes and wellness inspiration, visit the preventive medicine section.