Sri Lanka: Four Vegetable Curries of Beetroot, Ocra, Long Bean & Green Banana , along with Baby Tuna Fish Curry, Red Dahl, Aubergine Salad, Coconut Sambol & Suwendel Heirloom Rice

Q-Zine went International when we visited the Island of Sri Lanka. previously known as Ceylon & officially known as the Democratic Socialist Republic of Sri Lanka, this Indian Ocean island nation is situated in South Asia, with the Maldives to the southwest & India just 31 kilometres (19.3 mi) to the northwest. Sri Lanka was the cradle of the ancient Cinnamon spice trade.  So it is no surprise that Sri Lankan cuisine is characterised by the use of blissfully fragrant spices.

Learning how to cook from locals was top on our priority list when we visited Sri Lanka so we were excited to  joined a cooking class with friends at Ecowave in Aragum Bay, with Chef Ibrahim & his kitchen assistant ‘Little Gem’ Polimannike. Ecowave is a fair trade social enterprise offering cooking classes, ethically sourced ingredients such as cinnamon & vanilla,  fresh garden produce & beautiful locally up-cycled textiles with  profits going back to support local communities & projects.

A massive thank you to Chef Ibrahim who taught us what he calls ‘Family Food...from the heart & home’ Ibrahim told us that at home Sri Lankans would have two curries, rice & sambol & the ingredients would depend on what was fresh that day at the market.

Our Sir Lankan menu included:

Four Vegetable Curries of 

Beetroot, Ocra, Long Bean & Green Banana

along with

Baby Tuna Fish Curry

Red Dahl 

Aubergine Salad

Coconut Sambol

&

Suwendel Heirloom Rice

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The first thing you have to make is the Coconut Cream & milk!

(Otherwise you can buy it already prepared in a tin)

Coconut cream/milk

Ingredients:

•       2 coconuts

•       20 cups water

Note: this recipe repeats itself 3 times.

The first time makes the Coconut Cream (or ‘first’ milk).

The milk from the second & third ‘presses’ mixed together makes Coconut Milk.

Method:

1.    Grate the meat of the two coconuts (4 halves)

2.    First we make the coconut cream (first milk)

3.    Add 6 cups water to the grated coconut meat

4.    Squeeze & knead & mix together for 2-3 mins

5.    Now squeeze the milk out of the coconut with clasped hands, catching the milk in a bowl.

6.    When you have squeezed as much milk out of the coconut as you can, gently press the coconut into a fine sieve (placed over the milk bowl), to get the rest of the cream milk

7.    Finally, hand squeeze the coconut in the sieve again to capture the last of the cream/milk

8.    Now you have the coconut cream. Place this aside for your curries & begin again

9.    Using the same grated coconut repeat the process a second time using 8 cups of water

10. Using the same grated coconut repeat the process a third time using 6 cups of water

11. Mix the milk from the second & third presses together & use for coconut milk

Note: The discarded coconut is not fit for culinary use now. Do not use it to make Sambal as all the flavour & goodness has been removed. You can feed this to your hens if you keep poultry, turn it into an organic body scrub or cleaning product. In Sri Lanka it is often used as a floor polish for parquetry flooring

Mild Coconut Sambal

Ingredients:

•       1 coconut

•       2 tomatoes; cut in 4ml dice

•       10 small curry leaves

•       ½ red onion: diced very fine

•       1 tbs sun dried crushed chilli pieces

•       ½ tsp tsp salt

•       ½ tsp black pepper powder

•       2 limes

Method:

1.    crack coconut in half & grate with a coconut grater

2.    first begin by grating around the edges as the middle is softer & will fall out to soon if grated first

3.    sit on the coconut scraper & as you grate gently turn the coconut a little each time

4.    as you grate the coconut onto a plate separate out the dust/husk that falls into the grated coconut

4.    mix all the ingredients (except limes) together with hands

5.    now mash/smash with hands

6.    cut lime in wedges, remove seeds & hand squeeze into the mix to release the juice but also the lime oil fragrance from the rind.

7.    Mix together

8.    The sambal is ready to serve

Notes for making the curries:

It is best to use a stirring spoon made from coconut wood for making these curries as the coconut wood will impart a unique flavour to the food. If you can’t get Coconut wood spoons at least use wooden spoons

Raw curry powder is mild. Roasted curry powder is the same raw curry powder which has been dry roasted in a hot dry pan to release the fragrance & flavour

Long Bean Cinnamon Curry

Ingredients:

•       500gm long beans

•       1 red red onion: peeled, cut in half & sliced fine

•       1tsp cumin

•       1tsp black mustard seeds

•       1 branch curry leaf (about 15 leaves): crushed & torn

•       ½ Cinnamon Stick: broken into pieces

•       5 pieces Garlic: crushed with a knife

•       2large tbs coconut oil

•       I tbs salt

•       1 tsp roasted curry powder (raw curry powder dry roasted in a hot pan)

•       1 tsp crushed chilli powder

•       1 lime: juiced

•       1 ½ cups coconut cream

Method:

1.    remove top & tail of the beans & cut beans into 2cm lengths

2.     mix onion, cumin, mustard seeds, curry leaf, cinnamon & garlic together to form a spice

3.    heat pan pan with the coconut oil, add the spice mix & roast for 2-3 mins stirring often with a wooden spoon

4.    Now add the long beans & fry a little

5.    Add the salt, curry powder & chilli powder, stirring often to fry & combine

6.    After cooking for 20 mins add lime juice & coconut cream & stir through

7.    Bring back to the boil, mixing a bit

8.    Put the lid on, turn the heat back a little & cook for a further 5 mins

9.    Curry is now ready to serve.

Note: the Chef's told us the Beans are cut small so poor people feel they have more food

Beetroot Curry

Ingredients:

·      700 gm Beetroot

·      5 garlic cloves – crushed with a knife

·      1 branch Curry Leaves (about 15 leaves), torn & crushed by hand

·      ½ a Cinnamon Stick, broken/crushed by hand

·      1 ½ tsp Black Mustard

·      I tsp Cumin Powder

·      ½ tsp salt

·      ½ tsp Black Crushed Pepper

·      1 tsp roasted curry (raw curry powder dry roasted in a hot pan)

·      1 heaped tsp chilli power

·      2 large cooking spoons of Coconut Oil

·      I cup coconut Cream

Method:

1.    Peel beetroots & cut into 3ml batons

2.    Combine all remaining ingredients (except the coconut oil & Cream) together in the cooking pot, tossing to mix

3.    Add Beetroot & Coconut Oil

4.    Apply heat to the pot & put on the lid

5.    Stir occasionally as it cooks

6.    After 10 minutes the beetroot is half cooked

7.    add Coconut Cream, bring to boil, then turn down the heat a little

8.     put the lid back on  the pot & gently cook the curry  for 3 to 4 minutes  longer stirring occasionally

9.    Curry is now ready to serve

Okra Curry

Ingredients:

·      500 gm Okra (note: use small, soft Okra)

·      2 tomatoes cut in 1/4s

·      1 branch Curry Leaves (about 15 leaves), torn & crushed by hand

·      ½ a Cinnamon Stick

·      1 tsp raw curry powder

·      1 tsp roasted curry powder (raw curry powder dry roasted in a hot pan)

·      1 tbs sun dried chilli crushed

·      1 tsp salt

·      ½ tsp Black Pepper Powder

·      3 large tbs Coconut Oil

·      ½ cup Coconut Cream

Method:

1.    Remove the tips of the Okra (too hard to eat), then slice ocra on an angle into 1cm wide pieces

2.    Combine all remaining ingredients (except the coconut oil & Cream) together in the cooking pot, tossing to mix

3.    Now add Okra on top & mix

4.    Add coconut oil, apply heat, stir then cook with lid on, stirring occasionally

5.    After 10 minutes as the Coconut Cream

6.    Bring back to boil & stir well

7.    Curry is now ready to serve

Green Banana Curry

Ingredients:

•       750gm Green Bananas

•       1 red onion – peeled, cut in half & sliced

•       4 fresh green chilli – sliced

•       1 tsp roasted curry powder (raw curry powder dry roasted in a hot pan)

•       ½ tsp Black Mustard

•       I tsp Cumin – hand rubbed

•       ½ tsp Black Pepper Powder

•       Itsp salt

•       4 cups of  Coconut Milk (Second Milk)

•       juice 1 lime

Method:

1.    Peel off the first layer of banana skin with a peeler or small knife & cut off ends

2.    Now cut the banana in half lengthways then slice into 1cm thick slices / chunks

3.    Mix everything (except lime juice), together in a pot & cook for 20-25 minutes with lid off stirring occasionally

4.    Add juice of lime & bring back to the boil

5.    Curry is now ready to serve

6.    Banana will come out similar in texture to potato & is eaten as a carbohydrate

Baby Tuna Fish Curry

Ingredients:

·      ½ Red Onion – peeled, cut in half & thinly sliced

·      4 hot Green Chilli – sliced

·      2  branches Curry Leaf (about 30 leaves) – hand crushed & torn

·      ½  tsp Black Pepper Powder

·      ½ tsp Black Mustard Seed

·      1 tbs raw Curry Powder

·      I tsp Cumin – ground by hand

·      1 Tomato – sliced thinly

·      ½ tsp freshly grated Turmeric (or dried ground)

·      1 kg Baby Tuna – cut in 2cm thick steaks

·      2 ½ cups Coconut Milk

·      I lime

·      1 cup Coconut Cream

Method:

1.    Combine the first 9 ingredients in a cooking pot

2.    Add the Tuna  & stir to coat with the spices

3.    Now add the Coconut Milk

4.    Put a cover on the pot & bring to the boil.

5.    Cook on medium heat for 10 – 15 minutes giving an occasional gentle stir

6.    Roll & rub the lime in your hands & on a bench then squeeze the juice into the curry (this releases important fragrant oils from the skin

7.    Add the Coconut Cream & stir a little to combine.

8.    Bring the Curry back to the boil

9.    Curry is now ready to serve

Red Dahl

Ingredients:

·      250 gm Red Lentils

·      ½ Red Onion – peeled, cut in half & thinly sliced

·      1 tsp Black Pepper Powder

·      ½ Cinnamon Stick – crushed

·      10-15 Cardamom Pods

·      10 pieces of Garlic – crushed with the back of the knife

·      3 fresh Green Chilli  - sliced

·      ½ tsp Black Mustard Seed

·      1 tbs raw Curry Powder

·      I tsp Cumin – ground by hand

·      1 tsp Turmeric Powder

·      4 cups Coconut Milk

·      1 tsp salt

·       1 ½ cups Coconut Cream

Method:

1.    cover lentils with water & leave for half an hour on the bench until the dahl has softened

2.    filter off water & discard

3.    Mix lentils with all other ingredients in a pot  (except salt & Coconut Cream),  stir well & bring to the boil

4.    cook for 25- 30 minutes with lid on, removing lid to stir regularly.

5.    Now add the salt & Coconut Cream & mix well. Note: don’t add the salt before this as the dahl won’t cook

6.    Bring back to the boil then turn off heat & put the lid on. The Dahl is now ready to eat

7.    put the pot aside  & leave lid on the pot until ready to serve

Aubergine Salad

Ingredients:

·      Ikg small purple aubergine (eggplant)

·      1tbs salt

•       1tbs roasted curry powder (raw curry powder dry roasted in a hot pan)

·      1 tbs raw curry powder

·      1 tbs turmeric powder

·      1 tbs chilli powder

·      ½ tsp black pepper powder

·      1tbs sun-dried chilli pieces

·      6-8 tbs coconut oil

·      3 green chilli; chopped

·      ½ red red onion: peeled, cut in half & sliced fine

·      1 branch curry leaf (about 15 leaves): crushed & torn

·      1 ½ lime: rubbed, rolled & juiced

·      1 ½ cups Coconut Cream

Method:

1.    Trim ends off aubergine & cut vegetable into 6cm batons (thin chip shape)

2.    Add salt, raw curry powder, turmeric powder, chilli powder, black pepper powder & sun-dried chilli pieces to aubergine & toss all ingredients together very well

3.    Leave for at least 5 mins for aubergine to absorb flavours

4.    Add coconut oil to wok & heat (aubergine will be cooked deep-fry style)

5.    Check if oil is ready by flicking a tiny drop of water into the oil. If it sizzles & bubbles it is time to add the eggplant

6.    Deep fry the eggplant 1 ½ ups at a time

7.    Don't turn the eggplant at once. Leave it in the oil until it begins to brown then stir around with a slotted spoon

8.    It will take about 5 mins for lot, so around 25 mins to cook all the eggplant

9.    When each batch is golden take & draining with slotted spoon

10. As it comes out of the oil place in a bowl

11. When all the batches are cooked add the chilli, onion, curry leaf, lime juice & coconut cream

12. Now mash with the back of a wooden /coconut wood spoon

13. After mashing check the the flavour & if necessary add a little salt

14. Aubergine Salad is now ready to serve

Suwendel Heirloom Rice

Suwandel is a Traditional Sri Lankan  Indigenous heirloom rice that has been passed down through generations & predates colonisation. This  organic, rain-fed rice is fragrant, milky & extremely high in nutrients.

Ingredients:

·      Ikg rice (enough for 8 people)

·      1 tsp salt

Method:

1.    Organic rice may have sand sediment etc amongst the grains so it needs to be gently hand washed, rinsed & drained

2.    Then put the rice in rice cooking pot. There are three options:

§  Traditionally Sri Lankan Rice was cooked over a fire in a heavy clay pot with a lid

§  Now it is common to use a aluminium rice pot over a medium heat fire/stove top

§  Electric Rice Cooker

3.    Regardless of the amount of rice added to the pot the measurement of water is always the same: the cook should place their middle finger on the top of the rice then add water until the water comes up to  just past the first knuckle on the finger (about 3 mm past the knuckle)

4.    Once rice is flooded with water, add the salt, stir the rice well.

5.    Once the rice has settled the cook should measure the water to rice depth with their finger again & if necessary add more water to ensure the measure is right.

6.    If cooking in the rice cooker, turn on & follow the instructions

7.    If cooking via traditional fire or pot methods bring the rice to the boil, cover & cook for 25 minutes.

8.    Once the rice is cooked set the pot aside from the heat & keep the lid on the pot until you are ready to serve.