ルーなしでスパイスから作る！トマトとひき肉のヘルシー夏野菜カレーのレシピ&作り方

夏はカレーが旨い。じめっとしてだるい時期でも食欲がメキメキわいてきます。

夏は野菜も旨い。トマト、ナス、ズッキーニ、カボチャ、オクラ。何より安いのが良いです。

今回はひき肉と夏野菜をたっぷり使ったヘルシーなカレーのレシピ&作り方をご紹介します！

俄然、トマトとひき肉のヘルシー夏野菜カレーの気分になってきた！

ルーなしでスパイスから作る！トマトとひき肉のヘルシー夏野菜カレーのレシピ

夏野菜カレー暑い季節だからこそ、食べたくなるのは市販の脂分多めのルーではなく、トマトも使って酸味を効かせつつ、コリアンダー、クミンシードのさわやかな香り、ローリエの鼻を抜ける香りをまとったカレーです。

玉ねぎもしっかり炒めることで甘さと奥行きを加えてくれます。トマトと一緒にさらにじっくり煮込むことでコク深さがしっかり感じられるつつスパイスが鼻を抜ける絶品枯カレーに仕上がります。

夏野菜はグリルして香ばしさと触感もプラスしています。

ルーなしでスパイスから作る！トマトとひき肉のヘルシー夏野菜カレーの材料

材料 分量
ひき肉 200g
玉ねぎ 1個
トマト缶 1個
夏野菜(カボチャ、ズッキーニ、オクラなど) 適量
コリアンダーパウダー 大さじ1/2
クミンパウダー 大さじ1/2
クミンシード 小さじ1/2
ターメリック 小さじ1/2
レッドチリパウダー 小さじ1/2
生姜 適量
にんにく 1片
塩 2つまみ

ルーなしでスパイスから作る！トマトとひき肉のヘルシー夏野菜カレーの作り方

①多めの油で粗みじんに切った玉ねぎをじっくり茶色になるまで炒める。塩を二つまみ入れて炒めると水分が抜け味がしまる。

②玉ねぎが仕上がったら、すりおろした生姜、にんにくを加え全体になじませたらスパイスの全投入。油を吸わせて炒めると香りが立ってくる。コリアンダーとクミンの香りがフッと鼻を抜ける。この瞬間がたまらない。

③しばらく炒めたら、別のフライパンで炒めたひき肉を加えなじませる。

④トマト缶を投入し、しばらくに詰めたら完成。

⑤彩り豊かな夏野菜を添えて召し上がれ。

夏野菜カレー3

旨い！コリアンダーとクミンの香りが鼻からスゥっと抜け、トマトの酸味、玉ねぎのコクと甘さが相まって非常に完成度が高いカレーに仕上がります。トマトを入れるのは本格インドカレーから少し離れるますが、夏野菜を楽しむカレーとしては全然アリだと思います。

味的にもスパイスから作るとありがちな“なんか物足りない”感じになりにくく、全体がうまくまとまりますよ！

食卓

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