Gujarati cabbage with coconut & potato
This superhealthy, stir-fried side makes a tasty vegetarian supper served with rice and dhal
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Vegetarian, Super healthy
- Cook potatoes in a pan of salted boiling water for 10 mins until tender. Drain well and return to pan. Lightly crush with the back of a fork, just to break, not to mash.
- Heat the oil in a large frying pan and then add the asafoetida, spices and dried chillies. Cook for a few mins until the spices pop and the chillies darken.
- Add the fresh chilli, cabbage and some salt and stir-fry for 3-4 mins. Add the warm potatoes to the pan and cook for 2-3 mins more until the cabbage is tender, but still has some bite. Stir in the lemon juice, coconut and coriander, and serve.
Asafoetida
Asafoetida has a powerful fried-onion flavour so is always used sparingly. It's said to aid digestion, making it a natural partner to cabbage.
PER SERVING
199 kcalories, protein 4g, carbohydrate 25g, fat 10 g, saturated fat 3g, fibre 4g, sugar 5g, salt 0,06 g
Recipe from Good Food magazine, March 2011.
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http://www.bbcgoodfood.com/recipes/1128649/
http://www.bbcgoodfood.com/recipes/1128649/
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Ingredients
- 500g Charlotte or other new potatoes , unpeeled and halved
- 2 tbsp sunflower oil
- 1 pinch asafoetida (available from Bart or steenbergs.co.uk, see tip)
- 1 tsp black mustard seeds
- 1 tsp cumin seeds
- 2 dried red chillies
- 1 fresh red or green chilli , deseeded and thinly sliced
- 1 pointed (sweetheart) cabbage , finely shredded
- juice ½ lemon
- 2 tbsp desiccated or shaved fresh coconut , toasted
- bunch of coriander , roughly chopped
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This simple rice dish is a useful backup - it needs practically no preparation and uses storecupboard ingredients
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Vegetarian, Super healthy
Ingredients
- 500g Charlotte or other new potatoes , unpeeled and halved
- 2 tbsp sunflower oil
- 1 pinch asafoetida (available from Bart or steenbergs.co.uk, see tip)
- 1 tsp black mustard seeds
- 1 tsp cumin seeds
- 2 dried red chillies
- 1 fresh red or green chilli , deseeded and thinly sliced
- 1 pointed (sweetheart) cabbage , finely shredded
- juice ½ lemon
- 2 tbsp desiccated or shaved fresh coconut , toasted
- bunch of coriander , roughly chopped
PER SERVING
199 kcalories, protein 4g, carbohydrate 25g, fat 10 g, saturated fat 3g, fibre 4g, sugar 5g, salt 0,06 g
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30 June 2011
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10 September 2011
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28 February 2012
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