I love curry dishes, but curry powder typically contains chili peppers (a nightshade vegetable). If you are following the Elimination Diet and craving curry, try this stew! It's warming, though not as spicy as a typical curry would be. I use garam masala powder, cumin seeds, and turmeric powder to create a flavorful dish without chili peppers. I know it's not authentic at all, but it is totally satisfying if you are on a nightshade-free diet or elimination diet!
Consuming nightshades (potatoes, peppers, eggplant, tomatoes, goji berries) can trigger joint pain, migraines, skin rashes, acne, GI upset, and inflammation in SOME people. Are you sensitive to nightshades? Please share your experiences in the comment section below. If you think nightshades might be an issue for you, the best way to determine that is to do an Elimination Diet.
Garam masala is a staple spice blend at our house. I use it a lot to flavor roasted vegetables, or garbanzo bean dishes. Garam means warm, and Masala means spice blend. Garam masala typically contains cardamom, cinnamon, cloves, cumin, black pepper, and coriander.
Masala Chicken and Vegetable Stew
Feel free to add other vegetables to this stew. For example, a few cups of thinly sliced kale is a great addition (toss it in right at the end of cooking). You can replace the carrots or green beans with chopped sweet potatoes (know that sweet potatoes cook much faster than carrots so adjust cooking time accordingly). Chopped zucchini is also another great addition to this stew (zucchini cooks very fast so it should be one of the last vegetables you add). Serve this nourishing stew with cooked sprouted brown rice or white jasmine rice.....or no grains at all if you are avoiding complex starches.
2 tablespoons extra virgin olive oil or coconut oil
1 medium onion, chopped
1 teaspoon whole cumin seeds
2 teaspoons garam masala
½ teaspoon turmeric
1 teaspoon sea salt
2 pounds organic chicken breast or thigh meat, chopped
1 can coconut milk
1 to 2 cups homemade chicken stock or water
4 large carrots, sliced into rounds
1 pound green beans, trimmed and chopped (about 4 cups)
chopped fresh cilantro, for garnish
Heat a 6-quart pot or larger over medium heat. Add the olive or coconut oil. Then add the onions; sauté for 5 to 10 minutes or until soft. Add the cumin seeds and sauté for about a minute more. Then add the garam masala, turmeric, sea salt and chicken; sauté another one to two minutes to coat the chicken and onions in the spices.
Add the coconut milk and stock. Cover and simmer on low heat for 25 minutes. Then add the carrots and simmer for another 20 minutes. Add the green beans and cook until tender, about 5 to 10 minutes. Serve. Garnish each bowl with chopped cilantro if desired.
Yield: About 6 to 8 servings
Yield: About 6 to 8 servings
More Nightshade-Free Recipes:
I will be teaching some cooking classes this winter at our local food co-op in Northwestern Washington. In the first class, on January 29th, I will be demonstrating how to cook nourishing winter foods such as bone broth, roasted chicken with root vegetables, lentil & vegetable soup, lacto-fermented carrots, sautéed winter greens, and more! Register here! (Space is limited so register early)
On February 12th, I will demonstrating how to prepare healthy dessert recipes...just in time for Valentine's Day. Learn to make homemade raw chocolates, as well as other gluten-free and grain-free healthy desserts! Register here! (Space is limited so register early)
On March 26th, both Tom and I will be teaching an Elimination Diet 101 class. We will be covering all of the basics on how to do an elimination diet, plus be demonstrating staple elimination diet recipes such as creamy green detox soup, pineapple green smoothie, turkey and carrot hash, brown rice tortillas, pomegranate chicken tacos, a simple salad with green goddess dressing, and pumpkin seed butter energy bars! Register here! (Space is limited so register early)
The Progressive Practitioner Coaching Program
If you are a health care practitioner looking to upgrade your practice with functional medicine protocols then you might benefit from Tom's next live Progressive Practioner Coaching Program! This is a 10-week program that meets online in a ZOOM meeting room to discuss the most up to date research synthesized into easy to understand protocols that will help your patients get better faster and your practice thrive! Tom is a Certified Functional Medicine Practitioner with over a decade of clinical experience, and an educator for the Institute for Functional Medicine. The next live session starts soon! Learn more and register here! (Space is limited so register early).
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