In season当季Indian印度
Vegetable Korma蔬菜科尔马咖喱
A 4-serving recipe with a 40-minute beginner workflow, exact seasoning and visible checkpoints.花椰菜、胡萝卜和豌豆配椰奶煮成咖喱，口感柔和，蔬菜仍保留形状。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Measure first先量好先量好Mide antes먼저 계량
Cut 1 head cauliflower into 3-cm florets. Slice 2 carrots 6 mm thick. Dice 1 onion. Mince 3 garlic cloves; grate 1 tbsp ginger. Measure one 13.5-oz / 400-ml can coconut milk, ½ cup plain yogurt, ¼ cup walnuts (a tree-nut allergen; leave out when needed), 2 tsp garam masala, 2 tbsp oil, 1 tsp fine salt and 1 cup frozen peas.1颗花椰菜切3厘米小朵。2根胡萝卜切6毫米片。1个洋葱切丁。3瓣蒜切末，擦1大匙姜末。量1罐400毫升椰奶、½杯原味酸奶、¼杯核桃（坚果过敏原，需要时不放）、2小匙咖喱粉（garam masala）、2大匙油、1小匙细盐、1杯冷冻豌豆。
Written for 4 servings · cooking more? Use batches按 4 人份写 · 加量请分批按 4 人份寫 · 加量請分批Para 4 porciones · si haces más, por tandas4인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 4 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方4人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
- Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
Ingredients食材
- Cauliflower花椰菜1 head头
- Carrot胡萝卜2
- Peas豌豆1 cup杯
- Onion洋葱1
- Coconut milk椰奶13.5 oz盎司
- Plain yogurt原味酸奶0.5 cup杯
- Garam masala印度综合香料2 tsp小勺
- Ginger生姜1 tbsp大勺
- Garlic大蒜3 cloves瓣
- Walnuts核桃0.25 cup杯
- Olive oil橄榄油2 tbsp大勺
- Fine salt细盐1 tsp小勺
Method做法
Blend the walnuts with ½ cup of the coconut milk until you get a smooth paste.
把核桃和½杯椰奶一起倒进搅拌机，打成顺滑的糊。
The paste is smooth, with no visible nut pieces.糊顺滑，看不到核桃粒。
Common mistake & quick fix容易错在哪，怎么补救
If gritty, add 1 tbsp water and blend 20 seconds more.有颗粒就加1大匙水再打20秒。
Heat the oil in a 5-quart Dutch oven.
5升锅里倒油烧热。
The fat coats the pan and glistens without smoking.油脂铺满锅底发亮，不冒烟。
Common mistake & quick fix容易错在哪，怎么补救
If oil or butter smokes, lift the pan off heat for 1 minute and lower heat before continuing.油或黄油冒烟就离火1分钟，调小后继续。
Cook the onion, stirring now and then.
把洋葱下锅炒，时不时翻一翻。
The onion is translucent with soft edges, not blackened.洋葱半透明、边缘软，不发黑。
Common mistake & quick fix容易错在哪，怎么补救
If browning before soft, lower heat and add 1 tbsp water; stir to loosen the bottom.蔬菜还没软就开始变褐时，调小火，加1大匙水，铲起粘在锅底的食材。
Stir in the ginger, garlic, and garam masala.
把姜、蒜和咖喱粉拌进去。
The spices smell toasted, without smoking.香料出香，不冒烟。
Common mistake & quick fix容易错在哪，怎么补救
If spices darken or smell burnt, discard and start again; burnt spice is bitter.香料变黑或焦味就倒掉重来，焦香料发苦。
Add the cauliflower, carrots, remaining coconut milk, and salt. Cover and simmer gently.
加花椰菜、胡萝卜、剩下的椰奶和盐，盖上盖子慢煮。
A fork slides into the largest piece with no resistance.叉子轻松扎透最大块。
Common mistake & quick fix容易错在哪，怎么补救
If a fork still meets a hard center, cook for 3 more minutes and check again.叉子仍碰硬芯就再煮或烤3分钟重查。
Stir in the nut paste and yogurt, and heat gently — don't let it boil.
拌入坚果糊和酸奶，轻轻加热，千万别煮滚。
The sauce is creamy and smooth, steaming but not bubbling.酱汁绵滑，冒热气不冒泡。
Common mistake & quick fix容易错在哪，怎么补救
If it looks grainy, lower the heat; yogurt splits when boiled.出现颗粒就调小火，酸奶煮滚会分离。
Stir in the peas and let them heat through.
把豌豆拌进去，热透就行。
Common mistake & quick fix容易错在哪，怎么补救
If the center is cool, heat 2 more minutes and stir.中心不热就再热2分钟并搅。
Ladle into 4 bowls and serve.
分到4只碗里，趁热上桌。
Common mistake & quick fix容易错在哪，怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C).吃不完的2小时内放冰箱（天热超90°F就1小时内），3天内吃完，回热要热到165°F (74°C)。
Know your ingredients认识食材
Ingredients explained食材讲解
Cauliflower花椰菜Low-carb, mild, takes on spices. Creamy white, tight heads, no brown spots.低碳、味淡易入味。选洁白紧实、无褐斑的。
Carrot胡萝卜Beta-carotene—absorbs best with a bit of fat. Firm, bright, no cracks.含β-胡萝卜素，配点油吸收更好。选硬挺、颜色鲜、无裂纹的。
Peas豌豆Frozen peas are picked at peak—just as good as fresh. Add at the end to stay bright.冷冻豌豆是最佳时机采摘的，不输新鲜。最后加，颜色更亮。
Onion洋葱Flavor base of most savory cooking. Yellow for cooking, red raw. Firm, dry skins = fresh.咸味菜的底味。黄洋葱做菜，紫洋葱生吃。外皮干、紧实为新鲜。
Coconut milk椰奶Full-fat coconut milk gives body to curries; shake the can first.全脂椰奶让咖喱浓郁；用前摇匀。
- Plain yogurt原味酸奶
Probiotic protein. Greek is thicker—great swap for sour cream or mayo.含益生菌和蛋白。希腊酸奶浓稠，可替代酸奶油或蛋黄酱。
Garam masala印度综合香料Warm Indian spice blend; add near the end to keep its aroma.印度暖香混合香料；接近出锅时加，保留香气。
Cookware厨具
- Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
Blender, 5-liter pot with lid搅拌机、带盖5升锅
Make it a balanced meal营养搭配建议
Balance it: add basmati rice for carbs and cooling raita for protein + calcium; a simple cucumber-tomato salad adds fiber.均衡搭配：配印度香米补碳水，酸奶黄瓜酱补蛋白和钙，再来点黄瓜番茄沙拉补纤维。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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