Curried Carotenoids

Just look at the brilliant orange tones that this curried dish radiates... 

This overt pigmentation that colors many fruits and vegetables orange, like the pumpkin and carrots shown above, is attributed to a family of nutrients known as "carotenoids". This term, in fact, was named after orange carrots (carrot-enoid), a root vegetable well known for being beta-carotene rich.  There are over 700 carotenoid species and counting.  My favorite carotenoid just so happens to be beta-cryptoxanthin.  Mostly because it has a nice scholarly ring to it!

Demonstrating how High Performance Liquid
Chromatography (HPLC) works.
This is the bread and butter of carotenoid research.

My apologies for the nerdy terminology!   I did, however, spend the past five years of my life in a vitamin-A research laboratory, contemplating various carotenoids and orange foods for improved nutrition.  Bottom line... eat a rainbow of color! That includes the orange stripe: squashes, tangerines, papaya, pumpkin and carrots to name a few.  And that is exactly what this curried dish provides... lots of orange.  Lots of carotenoids!   

Use the written recipe below to further explain my picture progression:

Prepare those beautiful vegetables!

Melt a little butter to get you started...

... saute onions and garlic. 

Season with your favorite curry powder.

Now it's smellin' tremendous! 

Add pumpkin and carrots.

Add broth, golden raisins, and salt and pepper to taste.

Let cook over medium-high heat to reduce
the broth and tenderize the veggies.

Add those darling green peas and cook some more.

But don't overcook your curry like I did!!
I was reluctant to stir as much as I should have been.  

Luckily, the charred pan bottom did not spoil the curry with smoky overtones. Whew. The dish was slightly sweet and spicy, laced with such a wonderfully warm curry flavor. Torn fresh cilantro gave this savory dish a clean balance.  I used pumpkin, however, any winter squash could be swapped in its place nicely.  

Orange = Scrumptious

Garnish with cilantro and serve with sticky, salted rice.

Curried Carotenoids

Serves 6

2 Tbsp. butter

1 purple onion

2 garlic cloves, finely chopped

2 1/2 teaspoons curry power 

1 Tbsp. salt

1 teaspoons ground pepper

2 pounds pumpkin, seeded, peeled and cut into small cubes

2 large carrots, halved and sliced

1 1/2 cups chicken broth

3/4 cup golden raisins

3/4 cup baby peas (frozen is fine)

Fresh cilantro to garnish

Heat butter in a large pan over medium-high heat. Add the onion and saute about 5 minutes or until slightly softened. Add garlic and cook another 2 minutes, or until garlic and onions begin to turn brown, but not burned. Stir in curry powder, salt and pepper and cook for 1 minute. Add pumpkin and carrots and cook 5 minutes.  Stir in the broth and raisins, cover, and cook over reduced medium heat for about 20 minutes. Add the peas and continue to cook until all vegetables are tender (about 15 more minutes).  Stir frequently to prevent juices from burning!  Garnish with fresh cilantro and serve with hot rice. 

Easy Curry Power

Makes 1/2 cup

2 Tbsp. ground cumin

2 Tbsp. ground coriander

2 teaspoons ground turmeric

1/2 teaspoon crushed red pepper flakes

1/2 teaspoon mustard seed (or  2 Tbsp. prepared)

1/2 teaspoon ground ginger

Mix all ingredients together. Blend in a food processor to create an extra fine powder if desired.