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WHAT YOU CAN LEARN FROM INDIAN COOKING Known for its generous use of fragrant spices and array of exciting ingredients, we discuss the incredibly diverse cuisine and share a simple but tasty recipe

Traditional Indian food is somewhat of a misnomer. Our British version of Indian food is as Indian as beans on toast. One of our most loved dishes, a chicken tikka masala, is thought to have originated in a Glasgow kitchen way back in the 1970s. How authentic.

Although we are accustomed to meatheavy dishes when we eat out or get a takeaway, there’s much more to classic Indian food than just poppadoms, chicken korma and Bombay aloo. It’s actually a lot lighter and fresher and makes for the perfect thrifty snack, lunch or evening meal. And with over 500 million vegetarians in India, a lot of dishes are actually meat-free. Despite its economic prowess, India’s perpetually growing population is providing its own unique challenges regarding nutrition and agriculture. Yet, its attitude towards food waste is overwhelmingly positive. The Food Sustainability Index reports that India performs particularly low among the 25 countries surveyed for food waste.

Concerning the meals themselves, Indian food is as sustainable as they come. Although cooking styles and ingredients vary region-to-region, Indian food easily lends itself to a plant-based diet and is high in natural proteins from pulses, beans, grains and more. With a focus on veg, tins and rice, it’s healthy, affordable and very tasty indeed.

The real takeaways

Turn up the heat: The spice is always right

Be generous with your spices: one of the things that people may find intimidating about cooking Indian food are the spices involved but by stocking up on ground spices, Indian food is at your fingertips. We recommend having turmeric, chilli powder, cumin, ground coriander and garam masala in your cupboard for when that curry craving strikes.

Eat communally: it’s sad that the dining table experience is becoming increasingly obsolete in British homes. Eating in India is an intrinsic part of shared human experience, it’s customary to share food and meals are often, if not always, eaten with family and friends present. Like most Indians, we believe eating should be a quintessentially mutual experience, and proper home-cooked food is part of that.

Love your cupboard: your dedicated kitchen space should really be more than pasta and beans, especially if you love Indian food. One reason why Indian recipes can be so cheap and easy is because they call for store cupboard staples like chickpeas, tinned tomatoes, lentils, potatoes and more.

Short on time? Chop up the potatoes and cauliflower into bite-size chunks so they cook even quicker.

swap Don’t have fresh tomatoes? A tin of chopped tomatoes will do the job.

Want more savings? Leave out the fresh coriander, add an extra teaspoon of ground coriander for extra flavour.

Cheap, filling and bursting with flavour, this traditional Punjabi cauliflower and potato curry is one to have in your repertoire. Cook everything up in one pot and serve with rice, naan, a dollop of yoghurt and some pickle or chutney.

TRY OUR ALOO GOBI

This a-peeling Indian classic just happens to be vegan

PREP TIME: 15 minutes COOKING TIME: 20 minutes

INGREDIENTS

5 tbsp oil - 7p 2 medium potatoes (chopped into cubes) - 60p 1 medium cauliflower (cut into florets) - £1 1 large onion (diced) - 9p 1 tsp cumin seeds - 2p 3 garlic cloves (crushed or finely chopped) - 2p 1.5 tbsp grated ginger - 12p 1 green chilli (deseeded and finely chopped) - 10p 5 chopped fresh tomatoes - 65p ½ tsp ground turmeric - 19p ½ tsp - 1 tsp chilli powder - 15p 2 tsp ground coriander - 5p Small bunch of fresh coriander leaves - 70p Juice ½ lime - 15p Salt to taste Serves 4 for £4

23 METHOD 1. Heat the oil in a non-stick pan on medium-high heat. When it’s hot, add the potatoes and cauliflower together and sauté until golden. 2. Scoop them out with a slotted spoon and leave to drain on some kitchen paper. 3. Turn the heat down to medium-low, add a little more oil if necessary then pop in the cumin seeds and cook for a few seconds until they pop. 4. Add the onion and cook until soft and golden but not brown, then stir in the garlic, ginger and green chilli and cook for a couple of minutes. 5. Add the chopped tomatoes, ground turmeric, chilli powder and ground coriander and cook, stirring regularly, for 2-3 minutes. 6. Add the potatoes, cauliflower and salt and turn down the heat. Cover and cook until both are tender, stirring occasionally to make sure they don’t stick. Add a splash of water if necessary. 7. When cooked, take off the heat then add in the lime juice and chopped fresh coriander.