If you’ve ever shied away from cooking Indian food because of mile-long ingredient lists, I can relate. I’ve made countless curries, and have whittled that list to just five key spices—cumin seeds, coriander seeds, ground turmeric, mustard seeds, and ground red chili.
Each of these essential spices has its own personality:
- Cumin brings a toasty-warm flavor and is believed to aid digestion
- Coriander is citrusy and adds texture to sauces
- Turmeric has a slight bitterness and characteristic yellow color
- Mustard seeds add a pungent flavor and a crunch to match
- Red chili provides heat
Together, these spices create the flavor harmony and texture contrast that define traditional Indian curries. Best of all, some of them have been linked to health benefits. Researchers have suggested that turmeric could play a role in slowing down the progression of Alzheimer’s disease, while cumin has been praised not only as an iron source, but also for its potential, like mustard seeds, to prevent cancer and aid in digestion. Coriander has been used in India for its anti-inflammatory properties and studied in the United States for its possible connection to cholesterol reduction; the spice already is considered a good source of dietary fiber, iron, and magnesium. And chili has been associated with everything from pain relief, reduced congestion, and stomach ulcer prevention to weight loss and increased cardiovascular health.
Here’s a crash course in using the basic spices to add flavor, texture, heat, and color to dishes, plus a 10-minute recipe that will make you a curry pro in no time. Other than the ground red chili, these ingredients shouldn’t be used raw; dry-roast them first in a hot pan or sizzle in oil. The cooking process helps release their aromas and essential oils. Once you master the basics, you can get more adventurous, and try your hand at tikkas and Samosas.
Curry in a hurry
To make our recipe even faster, you can skip the spices and go straight to Maya Kaimal’s fresh vegetarian simmer sauces. (We especially like the Vindaloo and the Tikka Masala.) Just throw diced vegetables and/or chicken in a pan with the sauce. Simmer for 20 minutes, serve over brown rice, and get ready for lots of compliments. $6.99 for 15 ounces at grocery stores nationwide or at Maya Kaimal.
By Monica Bhide
This is a mild curry. To make it spicier, increase the ground red chili. You’ll find all these spices at your local grocer or online at www.namaste.com.
Comments (10)
Turmeric has healing properties. So whenever anyone gets a cut from a sharp knife while cooking/cutting, we immediately put a pinch of turmeric and press over the cut. The blood stops oozing. It works !
Very interesting info about the spices i use in daily meals.
Interesting to read this. I use the above spice every single day and i have never had any health issues, what so ever.
I serve home-cooked Indian meals all the time, and we have friends who will only come for dinner if it’s Indian!! Who knew we were actually doing a service? Yea!
If you like Indian food, or if you don’t know if you like Indian food but are curious, I encourage you to cook it yourself! Buy a cookbook. I recommend Madhur Jaffrey (sp). Find an Indian grocery near you. You’ll get better prices on the ingredients than at your local grocery, AND you’ll find everything you need. Buy a coffee grinder that you will commit to the grinding of spices and nothing but spices. Know that it can take several hours to make a meal (due to veggie prep), but it really depends on what you choose to cook. Don’t be afraid to substitute ground beef for lamb. Buy your naan at the grocery. Know that there are few things better than a freshly cooked Indian meal. The veggies are fresh, the spices are fresh, and the aroma will send you spinning. Open a bottle of wine, and have a great time!!
tumeric helps in keeping your telemers in good shape . this can lead to a longer life .
Tumeric is a natural anti-staph agent. Those who consume it on a daily basis will never have an MRSA infection, plus it does not get resistent.
Tumeric is a great anti staph spice. Those who consume it daily will never have an outbreak.
My five years on this japanees supplement call Chlorella. I use to catch several colds and oneflu
every year after starting on this supplement i had
only two colds and one flu over that (5)years
I agree with most of the information given in the article about spices except that without understanding the right amounts in which the spices and chili can be safely consumed it can lead to some rather unfortunate/opposite consequences. The author fails to mention that Chillies and spices should be used in moderation. Especially, excessive chili consumption has been known to increase acid secretion, cause irritable bowel syndrome, indigestion and even diarrhea.