My beef vindaloo

My beef vindaloo

Fabulous Food, Minus the Boombah
Mark Roper

This is one of my greatest triumphs. I had this recipe analysed in a food laboratory and then compared to takeaway beef vindaloo. The results show that my dish has less than half the fat, less than half the cholesterol, and only 60% of the calories of takeaway beef vindaloos. Gotta be happy with that.

As this curry is slow-cooked it makes a great weekend dish.


Quantity Ingredient
2 tablespoons sunflower oil
1 onion, sliced
1kg stewing steak, cut into cubes
2 garlic cloves, chopped
1 knob ginger, peeled and chopped
2 teaspoons ground coriander
1/2 teaspoon ground turmeric
500ml salt-reduced chicken stock
1 x 400 g can chopped tomatoes

Spice paste

Quantity Ingredient
1 tablespoon cumin seeds
1 1/2 teaspoons black mustard seeds
1 teaspoon peppercorns
1 teaspoon fenugreek seeds
1 teaspoon cardamom seeds
1 teaspoon ground cinnamon
4 dried red chillies
1/2 teaspoon salt
1 teaspoon brown sugar
5 tablespoons white wine vinegar


  1. To make the spice paste, combine the cumin, mustard seeds, peppercorns, fenugreek, cardamom, cinnamon and chillies in a spice grinder and whiz to a powder (or use a mortar and pestle). Add the salt, sugar and vinegar and stir to a paste. Transfer to a blender.
  2. Heat 1 tablespoon oil in a large frying pan over a low–medium heat. Add the onion and fry until golden. Tip into the blender with the spice paste and whiz to a thick paste. Set aside.
  3. To cook the beef, heat the remaining oil in a large ovenproof saucepan or flameproof casserole dish. Brown the beef in batches, then remove with a slotted spoon and set aside. Add the garlic and ginger to the pan and cook for 2 minutes. Add the ground coriander and turmeric and fry for a further 2 minutes. Add the spice paste and cook over low heat for 5 minutes. Stir in the stock and tomatoes return the beef to the pan. Cover with a lid and cook for 1½ hours, or until the beef is very tender.
low fat
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