The Hour

Gurpareet Bains, an Anglo-Indian chef, has created a curry dish full to the brim with ‘superfoods’ putting it in the running for the title of ‘the healthiest curry in the world.’

The chicken and blueberry curry with goji berry pilau rice is said to contain the equivalent in antioxidants as 49 bowls of spinach, 23 bunches of grapes or nine helpings of broccoli.

Ingredients were chosen by the former head chef specifically for their nutritional value. Foods such as blueberries were selected for their nutrients which are said to help prevent cancer and Alzheimer's while the goji berries were included to provide lots of vitamins A, C and iron.

And if that is not enough nutrition in one dish, the spices used are said to have an antiviral and anti-bacterial properties that help keep the heart, brain and joints healthy.

“There are a lot of ‘superfoods’ in it,” Bains said. “Normally, you don’t find ‘superfoods’ in Indian foods so what I have included in here are blueberries in the actual curry itself and lots of cinnamon, and there is goji berrys in the pilau. He added: “In there is the equivalent of 23 bunches of grapes.”

Bains spent almost two years perfecting the dish to ensure the new ingredients didn’t detriment the taste and texture of the curry.

“People may assume that it [blueberries] makes the curry sweet but the yoghurt negates it and gives it a sour tang."

Bains, who won 'Best Development Chef' on the BBC show 'Headhunters' – says you can make his curry creation for just £2.50 a head. The following recipe is taken from his book Indian Superfood, which  will be published in May 2010.

For more information, visit www.gurpareetbains.co.uk

Chicken Curry with Blueberries and Cinnamon ingredients:

500g chicken breast, cut into bite-size pieces
 
200g fresh or frozen blueberries
 
500g low fat Greek yogurt
 
20g-bunch coriander, coarsely chopped
 
4 garlic cloves, peeled and finely chopped
 
2 tablespoons freshly peeled and grated ginger
 
1 teaspoon chilli powder
 
2 tablespoons ground cinnamon
 
1 teaspoon turmeric powder
 
1 teaspoon garam masala
 
¾ teaspoon salt, or to taste
 
3 tablespoons olive oil
 
Freshly chopped coriander, to garnish

Chicken Curry with Blueberries and Cinnamon method:

Blend together the coriander, blueberries, ginger and salt with the yogurt and set aside.
 
Place the garlic into a deep saucepan with the olive oil and heat on a low-medium flame until the garlic starts to turn a brown colour - this should take no longer than 1-2 minutes. Add the turmeric, mix well and heat through for about 20 seconds. Mix in the cinnamon and chilli powders and cook for a further 20 seconds.  
 
Add the chicken and seal, stirring frequently - this should take no more than 5 minutes.
 
Now slowly pour the yogurt mixture, mixing into the chicken, and bring to a simmer on a low heat.
 
Simmer for 10 minutes uncovered, stirring from time to time. Mix through the garam masala.
 
Garnish with the coriander.
 
Serves 4.

Goji Berry and Green Pea Pilau ingredients:
 
1 cup basmati rice
 
1 small onion, peeled and thinly sliced
 
1 carrot grated
 
50g goji berries
 
Handful of green peas (fresh or frozen)
 
2 teaspoons cumin seeds
 
1 teaspoon turmeric powder
 
½ teaspoon salt, or to taste
 
2 tablespoons olive oil
 
1¾ cups water

Goji Berry and Green Pea Pilau method:

Place the cumin seeds and olive oil into a deep saucepan and heat on a low-medium flame until the seeds begin to pop - this should take no more than 2-3 minutes.
 
Add the onion and cook until the onion is soft - this should take no more than 5 minutes, remember to stir.
 
In the meantime, put the water to boil in a kettle.
 
As soon as the onion in the saucepan is soft, add the turmeric, mix well and heat through for 20 seconds. Then add the carrot, and cook for 2-3 minutes, stirring frequently.
 
Place the onion mixture, rice, salt and boiling water into a large microwaveable bowl and mix with a fork.
 
Cook uncovered in the microwave for 4 minutes (700W), 3½ minutes (800W) or 3 minutes (900W).
 
Mix with a fork. Cook uncovered in the microwave for a further 4 minutes (700W), 3½ minutes (800W) or 3 minutes (900W).
 
Mix with a fork. Cover the bowl and cook in the microwave for 4 more minutes (700W), 3½ minutes (800W) or 3 minutes (900W).
 
Add the goji berries and peas on top of the rice and let stand covered for 10 minutes.
 
Fluff the rice with a fork, and serve.
 
Serves 4.