This Pinto Vegetable Tikka was a product of my curry sauce project. That was where I made up a large batch of sauce in the slow cooker then stored it for future meals. It is a case of cook once, eat many because the time saving for meals using the prepared sauce is significant. The taste doesnt suffer either so go ahead and try the approach.
Making this Pinto Vegetable Tikka is a straightforward task and a great way to get the nutrients that the body needs. It uses a previously prepared Tikka sauce although a jar of bought sauce could be substituted for this.
- 1 400g/14oz can Pinto beans
- 250ml/10 fl oz Tikka Sauce
- handful of Green Beans
- 1 large Carrot
- handful of Peas
- 8-10 small Potatoes
- 1 small Turnip
- 1 medium Brown Onion
- 2-3 cloves Garlic
- 1 medium Red pepper
- 5-10 Button Mushrooms
- 1-2 Tbsp Extra Virgin Olive Oil
- Sea Salt
- Coarse Ground Black pepper
- Scrub the potato, carrot and turnip.
- Dice the potato into bite-sized chunks.
- Peel the turnip and cut into chunks.
- Try to avoid peeling the carrot but if the skin is dry then go ahead. Slice into thick coins.
- Put all 3 root vegetables into a steamer and cook for around 15 minutes.
- While they are cooking, prepare the onion, pepper, mushroom and garlic. Peel and chop the onion and garlic. De-seed the pepper than chop into large pieces. Halve or quarter the mushrooms depending on size.
- Cut the green beans into 2.5cm/1 inch pieces then add them plus the peas into the steamer. Continue to steam for around 5 minutes.
- Heat the olive oil in a large wok or pan. Add in the onion, pepper and garlic and stir well. Continue to cook until they begin to soften.
- Take the other vegetables from the steamer and shake well to remove excess water. Mix into the wok, stirring well to combine.
- Drain the pinto beans then rinse in a fine sieve. Add to the wok and stir in.
- Pour in the tikka sauce and heat. You may need to add a little extra sauce to get the right consistency. Alternatively add a little water to thin the sauce.
- Slowly bring to a boil then reduce the heat and cook covered for 15-20 minutes. The vegetables should be tender but not overdone.
- Serve either alone or with naan bread or chapattis.
There are many possibilities for making this tikka curry. Use any green vegetables that are available as all will work. Change the potato for sweet potato for a different yet still pleasant taste. Adding in parsnip adds a sweetness to the mix. The best way is to experiment and find the combination that best suits you.