There’s nothing like a warming curry on a cold winter’s evening – and this recipe from gourmet Indian food guru Colonel Saab couldn’t be more simple or full of immune system-supporting goodness. It uses soya chaap (soya chunks – available at Holland & Barrett) for protein, but if you can’t find any, the recipe will work just as well with Quorn chunks or tofu that’s been drained and dried. 

A masala is simply a curry based on a mix of dried, powdered and pasted spices, and this version boasts some real health winners in its mix. You’ve got anti-inflammatory ginger and cinnamon, digestion-aiding cardamom and fennel seeds, and vitamin C-rich tomato. 

Cloves might be tiny, but they’re powerful. They’re rich in antioxidants, can improve liver health (in moderation) and have been proven to have antimicrobial properties, meaning that they can stop the growth of bad bacteria. 

All you have to do is gradually add the spices and ingredients to the pan, being careful to stir regularly. You’ll know when the curry’s ready – simply take it off the heat once it reaches the consistency you want. As with most curries, it’ll taste delicious on the day it’s made but even better the day after so whip up and enjoy afterwards.

• 300g soya chaap, chopped into cubes
• 2 inch cinnamon stick
• 5g crushed lightly green cardamom
• 1g bay leaf
• salt as required
• 1⅓ teaspoon fennel seeds powder
• Handful coriander leaves
• 2 tbsp vegetable oil
• 1 tsp black cardamom, crushed
• 3g clove
• 1½ tsp powdered kashmiri red chilli
• 1¼ tsp dried ginger powder
• 400g chopped onion
• 500g chopped fresh tomato
• 100g cashew paste (simply soak about 50g cashews in boiling water for 10 minutes before blitzing in a food processor with a spoon of the water)
• 1 teaspoon garam masala powder
• 2 cups water

1. First up, heat some cooking oil in a pan over medium flame and then add soya chaap. Fry until they turn golden brown in colour. Once done, transfer them to piece of kitchen towel to drain any excess oil.

2. In the same pan, add the black cardamom, green cardamom, bay leaf, cloves and cinnamon stick. Saute for a minute and then add the onions and cook until they turn golden brown in colour. 

3. Now, add the chopped tomato and cook for another 10 minutes before adding 1 tbsp water and stirring to mix well. Cook for at least 2 more minutes.

4. Next, it’s time to add the red chilli and dried ginger powder. Stir to mix well, cook for another two minutes and then add 2 tbsp of water.

5. Mix well, lower the gas power and pour in the cashew paste. Be careful to avoid the cashew mix from sticking to the bottom of the pan so keep on stirring. Throw in a pinch of salt and keep cooking.

6. After five minutes, add the fennel powder followed by soya chaap. Mix well and then add another 1½  cups of hot water. Simmer for five minutes before finally adding the garam masala. 

7. At this point, taste the masala to see if it’s ready. If it’s very thick, simply add a bit more water and cook down. 

8. Once you’re happy with the consistency, it’s time to serve.

9. Garnish with fresh coriander leaves and serve alongside a naan or paratha. Enjoy!

Recipe and image courtesy of Colonel Saab