Tomato Sherpa

Tomato Sherpa for Four

Serves 4

• 7 medium-sized ripe tomatoes, roughly chopped
• 1 medium onion, roughly chopped
• 1 medium carrot, roughly chopped
• 6 cloves of garlic
• 2 tablespoons of grated ginger
• 1/2 lemon
• 8 black peppercorns
• 2 teaspoons coriander seeds
• 2 teaspoons cumin seeds
• 1 stick of cinnamon, 1.5 inches (3.8 cm) long
• 4 sprigs of fresh curry leaves
• 2 cardamom pods
• 2 tablespoons of oil
• 2 tablespoons of salt
• 2 tablespoons of sugar
• 1/4 teaspoon of paprika
• 1/4 cup of chopped fresh coriander
• 4 cups (960 ml) of water

Nutritional Information

• Calories: 116 (per 4-gram serving)
• Fat: 4 grams
• Carbohydrates: 21 grams
• Fiber: 5 grams
• Sugars: 9 grams
• Protein: 2 grams

Preparation

1. In a large pan, toast the coriander seeds, cumin seeds, and cinnamon stick over medium heat until slightly golden brown and fragrant. Add the garlic and onions, sautéing until the raw garlicky odor dissipates before adding the carrots.
2. Once the onions are translucent, add the tomatoes and coriander stems. Mix together, then add 1.5 cups of water and let simmer until the tomatoes are completely cooked and the mixture becomes a thick paste. This usually takes about 10 minutes.
3. Add the remaining water, paprika, and salt. Simmer for another 10 minutes. Allow the mixture to cool before blending it until smooth, then strain out any solids remaining.
4. Heat the strained tomato mixture, then serve with buttered garlic bread.

Exploring the Ingredients

Among the ingredients in this Tomato Sherpa recipe, 2 teaspoons of coriander seeds stand out. Coriander, also known as cilantro in its leaf form, has origins traced back to the Mediterranean and Asian regions. These seeds have played a vital role in various cuisines, such as Indian, Middle Eastern, and Mediterranean, often used as a whole spice or ground into powder.

The primary function of using coriander seeds in this Tomato Sherpa recipe is to enhance the overall flavor of the dish. However, adding this spice also brings numerous health benefits.

Health Benefits of Coriander Seeds

Although coriander seeds are primarily utilized for their flavor in the Tomato Sherpa recipe, they carry significant health benefits:

1. Rich in antioxidants, coriander seeds protect the body from oxidative stress and could potentially reduce the risk of chronic illnesses, such as cancer and heart disease.
2. The essential oils in coriander seeds help alleviate bloating and gas, making it beneficial for promoting digestive health.
3. Anti-inflammatory compounds, like linalool and borneol, reduce inflammation and help alleviate symptoms associated with conditions such as arthritis.
4. Packed with vitamins and minerals, including vitamin K, vitamin A, and potassium, coriander seeds support overall health, with vitamin K promoting blood clotting and bone health, vitamin A supporting vision and immune function, and potassium maintaining healthy blood pressure.
5. Coriander seeds possess antimicrobial properties, preventing the growth of bacteria and fungi, and contributing to better oral and overall health.

In the Tomato Sherpa recipe, using 2 teaspoons of coriander seeds adds a unique, warm, and earthy flavor, as well as providing various health benefits, even if secondary to their primary purpose in enhancing the dish’s flavor profile.