What do garlic, ginger, chillies, tomatoes, coconut oil and turmeric have in common?
They’re all known to be superfoods. And for this reason they’re ingredients I try to eat as often as possible – I find them to be potent foods for keeping illness away. According to Google’s definition a superfood is “a nutrient-rich food considered to be especially beneficial for health and well-being”. In general there’s a heap of evidence that points to the potential effectiveness of superfoods against high blood pressure, cholesterol, cardiovascular disease, colds and flus and even cancers.
All of the ingredients I just mentioned are more than worthy of their superfood status – and, according to a recent article in The Huffington Post, even plain old everyday vinegar may soon also be elevated to superfood status. Where is this taking me? To a recipe that gives you a powerful hit of all of these ingredients, including vinegar – Kasundi tomato relish.
Aside from the superfood ingredients the other benefits of this Indian inspired relish are:
- Considering the amount of ingredients it’s really easy and fairly quick to make.
- Once prepared it will store for up to a year.
- It is versatile and can double up as a sauce, pickle and chutney.
This particular recipe came from Frank Camorra’s column in the Sydney Morning Herald and I’ve adapted it to replace the vegetable oil with coconut oil and to remove the brown sugar.
These quantities make just over 1 litre of kasundi – you could easily reduce the ingredients here to make a smaller batch. I’ve put a small note against some of the ingredients to guide you to better quality options.
- 125g fresh ginger, peeled and chopped
- Avoid dried ginger as the flavour isn’t as good. It’s a bonus if you can get hold of organic ginger.
- 16 garlic cloves, peeled
- Where possible avoid imported garlic, especially that from China which is made using chemicals that I’ve read are banned in Australia. Instead and buy Australian and at the end of the Aussie garlic season stock up and freeze the bulbs for use over Winter.
- 30g green chillies, seeds removed
- You could easily substitute for red chillies or even dried chillies.
- 250ml (1 cup) malt vinegar
- You could experiment with organic Apple cider vinegar which is known for its health credentials.
- 125 ml (1/2 cup) coconut oil
- No coconut oil? Then substitute with olive oil. Read more about the benefits of coconut oil here.
- 2 tbsp turmeric
- Most health food stores sell organic turmeric and the extra investment is worth it. If you’re using cinnamon sticks then ground them in a spice grinder or pestle & mortar.
- 1.5 tbsp salt
- Please if you can buy some Himalyan salt – it’s been referred to as white gold and the purest salt on Earth and it’s now increasingly available even in supermarkets.
- 5 tbsp black mustard seeds
- 4 tbsp ground cumin
- 4 tbsp paprika
- The original recipes calls for 4tbsp smoked paprika and 1 tsp hot paprika. I didn’t have enough smoked paprika to hand so I used 2tbsp smoky paprika and 2tbsp of sweet paprika. You could also replace the hot paprika with hot chilli powder like I did.
- 1 kg tomatoes
- You can use tinned tomatoes, tomato passata or fresh ripe chopped tomatoes. I opted for fresh ripe egg tomatoes that I picked up for the bargain price of $2.49 per kilo.
1. Put the ginger, garlic, chillies and 50ml vinegar in a food processor and blend until smooth.
2. Heat the oil in a frying pan, and cook all of the dry spices on a medium heat for a few minutes.
3. Then add the paste from step 1 to the pan and cook for a further five minutes.
4. Add the tomatoes, salt and remaining 200ml of vinegar and simmer for one hour.
5. Turn the heat off when the oil rises to the top and it resembles a curry sauce.
6. Allow to cool and then pour into sterilised glass jars (see tips below on sterilising jars).
7. Store in a cool dark cupboard or in the fridge – it will keep for up to 12 months.
Serve with any Indian food, as a sauce on sandwiches or with even with grilled chicken or fish. A jar of this kasundi also makes a great gift if you have friends who love Indian flavours.
How to sterilise jars:
- Wash jars and lids in warm soapy water and remove any original labels
- Put the jars in a pan covered with water, bring to the boil, reduce the heat and boil for 10-15 minutes
- Optional extra step – remove from the water and add the jars into the oven at 100C for 10-15 minutes
By Feast Wisely
Other recipes you might like:
- Indian lime pickle
- Mango chutney
- Pickled carrots with mustard seeds & vinegar
- Home-made tomato sauce (‘sugar free ketchup’)
- Beetroot pickle with apple cider vinegar