COURGETTE CURRY WITH LEMON RICE
The chickpeas in this recipe are a good source of manganese, needed for healthy bones. They also contain fibre, which helps regulate cholesterol, as does garlic
Provided by Sara Buenfeld
Categories Dinner
Time 40m
Number Of Ingredients 21
Steps:
- Heat the oil in a large frying pan and fry the ginger for 3 mins. Stir in the cumin seeds, chillies and garlic and cook briefly, then add the potatoes, ground coriander and turmeric, and stir well. Tip in the tomatoes, tomato purée and stock, then add the cinnamon, cover, and leave to simmer for 5 mins.
- Stir in the courgettes, then cover and cook for 10-12 mins until the courgettes are tender rather than soft. Stir in the fresh coriander.
- Meanwhile, heat the oil in a pan and stir in the mustard seeds, if using, and cook until you hear them pop. Stir in the rice, turmeric and curry leaves, if using, then pour in 1 litre boiling water. Simmer, covered, for 15 mins, then add the chickpeas and lemon juice, cover once again, and cook for 10 mins more until the water has been absorbed and the rice is tender.
Nutrition Facts : Calories 487 calories, Fat 10 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 76 grams carbohydrates, Sugar 9 grams sugar, Fiber 12 grams fiber, Protein 17 grams protein, Sodium 0.1 milligram of sodium
LEMON CURRY RICE
You can make this recipe as a subtle side dish or add some cooked broccoli, chicken, and red bell pepper for a main course meal. I actually make this curry a little hotter by adding more curry powder.
Provided by Geema
Categories Curries
Time 38m
Yield 6 serving(s)
Number Of Ingredients 9
Steps:
- Heat the broth, and lemon juice in a medium saucepan until boiling.
- Add the rice, stir, and turn heat to low.
- Cover and simmer for 15-20 minutes until rice is tender and liquid is absorbed.
- Remove pan from heat.
- Stir in lemon peel, curry powder, garlic salt and pepper.
- Cover and let sit for 10 minutes.
- Fluff rice lightly with fork and sprinkle with the toasted almonds and ginger.
COURGETTE CURRY
Scoop out the seeds before slicing and frying the courgettes to achieve a firmer texture in this curry. Nothing is wasted - the seeds bulk out the sauce
Provided by Samuel Goldsmith
Categories Dinner
Time 1h
Number Of Ingredients 13
Steps:
- Trim the ends of the courgettes, halve them lengthways and, using a teaspoon, scrape out the watery seeds in the centre (it's fine if you don't get all of them). Roughly slice the courgette halves, then roughly chop the seeds and reserve for later.
- Heat 2 tbsp oil in a large frying pan over a medium heat and fry the sliced courgettes until golden, about 8-10 mins. Remove from the pan, leaving the oil behind, then add the onion and a further tablespoon of oil if necessary, along with a good pinch each of salt and pepper. Fry for 6-8 mins until soft and just starting to turn a light brown, then tip in the chillies, ginger and garlic, and cook for 2 mins until starting to soften. Stir in the spices and cook for another 30 seconds.
- Scatter in the chickpeas and pour in the tomatoes, coconut milk and reserved courgette seeds. Simmer over a medium-low heat for 10 mins before adding the courgettes back to the pan and cooking for a further 8-10 mins. Serve with basmati rice and sides of your choice.
Nutrition Facts : Calories 389 calories, Fat 26 grams fat, SaturatedFat 16 grams saturated fat, Carbohydrate 24 grams carbohydrates, Sugar 11 grams sugar, Fiber 8 grams fiber, Protein 12 grams protein, Sodium 0.1 milligram of sodium
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