SAAG ALOO
Nutritious spinach makes the base for this traditional, healthy Indian side dish, combined with potato and spices
Provided by Sara Buenfeld
Categories Dinner, Side dish
Time 25m
Yield Serves 4 as a side dish
Number Of Ingredients 8
Steps:
- Heat 2 tbsp sunflower oil in a large pan, add 1 finely chopped onion, 2 sliced garlic cloves and 1 tbsp chopped ginger, and fry for about 3 mins.
- Stir in 500g potatoes, cut into 2cm chunks, 1 halved, deseeded and finely sliced red chilli, ½ tsp black mustard seeds, ½ tsp cumin seeds, ½ tsp turmeric and ½ tsp salt and continue cooking and stirring for 5 mins more.
- Add a splash of water, cover, and cook for 8-10 mins.
- Check the potatoes are ready by spearing with the point of a knife, and if they are, add 250g spinach leaves and let it wilt into the pan. Take off the heat and serve.
Nutrition Facts : Calories 201 calories, Fat 7 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 27 grams carbohydrates, Sugar 6 grams sugar, Fiber 5 grams fiber, Protein 7 grams protein, Sodium 1.1 milligram of sodium
SPICED CHICKEN, SPINACH & SWEET POTATO STEW
A healthy one-pot with warming spices that's low fat, low calorie, 3 of your 5-a-day and also full of fibre!
Provided by Miriam Nice
Categories Dinner, Main course, Supper
Time 55m
Number Of Ingredients 14
Steps:
- Put the sweet potato in a large, deep saucepan over a high heat. Cover with boiling water and boil for 10 mins. Meanwhile, put all the paste ingredients in a food processor and blend until very finely chopped. Set aside until needed.
- Put the spinach in a large colander in the sink and pour the sweet potatoes and their cooking water over it to drain the potatoes and wilt the spinach at the same time. Leave to steam-dry.
- Return the saucepan to the heat (no need to wash it first), then add the oil, followed by the spice paste. Fry the paste for about 5 mins until thickened, then add the chicken. Fry for 8-10 mins until the chicken starts to colour. Pour over the stock, bring to the boil and leave to simmer for 10 mins, stirring occasionally.
- Check the chicken is cooked by cutting into one of the thighs and making sure it's white throughout with no signs of pink. Season with black pepper, then add the sweet potato. Leave to simmer for a further 5 mins. Meanwhile, roughly chop the spinach and add to the stew. At this point you can leave the stew to cool and freeze for up to 3 months, if you like.
- Scatter over the pumpkin seeds and preserved lemons, and serve with warm naan bread on the side.
Nutrition Facts : Calories 445 calories, Fat 12 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 47 grams carbohydrates, Sugar 27 grams sugar, Fiber 10 grams fiber, Protein 33 grams protein, Sodium 0.6 milligram of sodium
SPICED SPINACH & POTATO PASTY PIES
Make a batch of these curried veggie pies to stash in the freezer for an easy lunch with salad, or warming starter. Eat like a pasty with mango chutney
Provided by Barney Desmazery
Categories Dinner
Time 1h30m
Number Of Ingredients 13
Steps:
- Heat the oil in a deep frying pan that has a lid or in a large saucepan over a medium heat. Cook the cumin seeds in the oil for a few seconds until they start to crackle, then stir in the ginger and garlic, and cook for a minute more. Mix in the curry powder and cook for another minute. Stir through the potatoes until completely coated in the spice mix and cook for 4 mins.
- Pour about 75ml water over the potatoes and season with salt. Put the lid on and cook over a medium-high heat for 6-8 mins, until the potatoes are just cooked and most of the water has been absorbed. Add the spinach, cover the pan and cook for a minute. Remove the lid and cook for another 5 mins until the spinach is completely wilted and there's no liquid in the pan. Turn off the heat and season with the garam masala. Leave to cool. Will keep chilled for up to two days.
- To assemble the pies, mix the egg with the turmeric and a pinch of salt in a bowl and set aside. Roll the pastry out on a lightly floured surface to the thickness of a pound coin and cut out four circles about 12cm wide, arranging them on a baking tray lined with baking parchment. Put a quarter of the potato mixture into the middle of each pastry circle, leaving a border. Re-roll the pastry offcuts, then cut out four more circles, about 8cm wide. Brush the borders of the larger pastry circles with the spiced egg, then drape the smaller circles over the potato filling. Pinch the borders to seal. Brush the pies with more of the spiced egg and scatter over a pinch of cumin seeds. Will keep frozen for up to two months. Defrost fully before baking.
- Heat the oven to 220C/200C fan/gas 7 and bake the pies for 30-35 mins until deep golden. Leave to cool a little, then enjoy warm or leave to cool completely and eat like a pasty with mango chutney or lime pickle. Will keep chilled for two days in an airtight container.
Nutrition Facts : Calories 827 calories, Fat 50 grams fat, SaturatedFat 16 grams saturated fat, Carbohydrate 75 grams carbohydrates, Sugar 2 grams sugar, Fiber 9 grams fiber, Protein 15 grams protein, Sodium 0.9 milligram of sodium
SPINACH SALAD WITH ROASTED VEGETABLES AND SPICED CHICKPEAS
The best main-course salads are precariously balanced things, requiring planning and forethought to come out well. You need to make sure that your mix of vegetables, proteins and starches hits all the requisite flavor and textural notes - sweet, salty, tangy, fresh, crisp, soft and rich. In the end, a main-course salad should feel virtuous and a little decadent, and eminently satisfying. This recipe works on all those levels. It has crunchy, salty chickpeas imbued with spice. There are sweet potatoes and carrots roasted until exquisitely tender. The creamy Greek yogurt dressing spiked with garlic is creamy and rich. And finally, there's the spinach, which is earthy and fresh.
Provided by Melissa Clark
Categories salads and dressings
Time 1h
Yield 4 servings
Number Of Ingredients 14
Steps:
- Heat oven to 400 degrees. Line a large baking sheet with a clean dishtowel or several layers of paper towels and spread drained chickpeas evenly on top. Pat dry with another dishtowel or paper towels.
- Toss sweet potato and carrots with 2 tablespoons oil and season with 3/4 teaspoon salt and 1/4 teaspoon pepper. Spread on a large rimmed baking sheet and top with thyme sprigs. Roast, tossing occasionally, until golden-brown and very tender, 40 to 50 minutes.
- While vegetables are roasting, toss chickpeas with 2 tablespoons oil, chile powder, cumin and a large pinch of salt. Spread on another rimmed baking sheet. Transfer to the oven 10 minutes after you've put in the potatoes and carrots; roast until crisp and golden brown, 30 to 40 minutes.
- Using the flat side of a knife or a mortar and pestle, mash the garlic with a large pinch of salt until it forms a paste. Add it to a small bowl and whisk in yogurt and lemon juice. Slowly whisk in remaining 4 tablespoons (1/4 cup) oil. Season with salt and pepper.
- In a large bowl, combine spinach, roasted vegetables, chickpeas and shallot. Toss with enough dressing to lightly coat vegetables and greens and serve at once.
Nutrition Facts : @context http, Calories 538, UnsaturatedFat 24 grams, Carbohydrate 54 grams, Fat 32 grams, Fiber 13 grams, Protein 13 grams, SaturatedFat 5 grams, Sodium 764 milligrams, Sugar 12 grams
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