Thai green curry with quinoa
Thai green curry with quinoa
Serves: 4
Preparation time: 15 minutes
Cooking time: 35 minutes
Per serving:
591 calories, 15g protein, 43g fat (of which 31g saturated fat), 36g carbs (of
which 5g sugar), 3g fibre, 0.2g salt
For
the spice pasta
1 tbsp each cumin and coriander seeds
5 green chillies, desseded
2 shallots, chopped
4cm piece ginger, grated
2 lemongrass stalks, chopped
¼ tsp each turmeric and palm sugar
Handful coriander leaves
For
the veg
2 tbsp vegetable oil
2 x 400ml coconut milk
1 courgette, thickly sliced
Salt and freshly ground black pepper
125g asparagus, halved
100g fine green beans
50g mangeout
100g bok choi, sliced
20 basil leaves
Fresh chillies, to serve
200g quinoa, steamed
Lime wedges, to serve
1. To make the spice pasta, dry-fry the cumin and coriander seeds for a
few minutes until fragrant, then grind in a mortar and pestle. Transfer to a
blender and add the remaining ingredients. Blitz for five minutes until smooth,
then set aside.
2. Gently warm the vegetable oil in a large pan. Add 40g of the spice
pasta and cook for two minutes, gently stirring. Add the coconut milk, bring to
the boil and simmer for five minutes.
3. 3.Toss the courgette in some oil, season and fry on a hot griddle
for two minutes on each side. Add the courgettes to the curry mixture and cook
for six minutes. Add the remaining vegetables and cook for three to four
minutes. Stir in 12 basil leaves, and serve over the quinoa with lime wedges
and the remaining basil leaves.
Chef’s tip:
If you can’t find palm sugar, use brown sugar. Keep tasting the pasta, as you
may need to use less or more, depending on the brand.
Vegetable tagine
Vegetable tagine
Serves: 6
Preparation time: 20 minutes
Cooking time: 1 hour 20 minutes
Per serving:
352 calories, 7g protein, 4g fat (of which 0.8g saturated fat), 52g carbs (of
which 19g sugar), 14.5g fibre, 1g salt
1 tbsp olive oil
2 onion, chopped
2 sticks celery, chopped
6 cloves garlic, crushed
2 cinnamon sticks
1 tbsp ground cinnamon
½ tbsp each of ground coriander, ginger,
black pepper, paprika, nutmeg and ground cloves.
2l hot vegetable stock
1kg each parsnips and carrots, chopped
1kg new potatoes, halved
100g ready-to-eat dried apricots
Salt and freshly ground black pepper
Couscous, to serve
1. Heat the oil in a large pan, and cook the onions, celery and garlic
for five minutes over a low heat. Add all the spices and cook for a further two
minutes. Add two tablespoons of the stock and cook until the stock has reduced.
2. Add all the remaining vegetables and stock to the pan, and bring to
the boil. Reduce the heat to a simmer and leave the tagine to cook for one
hour. Add the apricots and seasoning and serve with couscous.
Chef’s tip:
This recipe is full of spices, but don’t leave any out or you’ll alter the balance
Tips for vegetarian eating
You don’t have to rely on cheese for
protein. Quinoa is a complete protein – serve hot in place of rice or cold in
salads. Almonds, pine nuts, beans (dry or fresh), chick peas and lentils are
also good protein options.
The best way to eat veggie food is to keep
it seasonal. Look up what’s growing now and use it – you’ll become more
creative with your dishes.
Carbohydrates are not only found in pasta
or while rice, but also in beans, walnuts, chestnuts, legumes, lentils, artichokes
and oats.
Don’t be limited by the obvious choices –
one of my favourite recipes in the book is Courgette flowers. This great veg is
so versatile, so make your own fillings and roast these babies – you’ll become
addicted!
Fill up on fennel – it’s good for
weight-loss and is great raw or cooked.
