Indian spiced greens
This recipe suits any greens you have to hand – from shredded kale to Brussels sprouts. For the less adventurous, less chilli can be used
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 10 mins
Vegetarian
Good source of vitamin C & folic acid, 2 of 5-a-day
- Heat the oil in a large non-stick pan or wok, sizzle the cumin and mustard seeds for 1 min, then add the chilli, ginger and turmeric. Fry until aromatic, then add the greens, a pinch of salt, a splash of water and the peas.
- Cover the pan and cook for 4-5 mins until the greens have wilted. Add the lemon juice, ground coriander, half the fresh coriander and half the desiccated coconut, then toss everything together. Pile into a serving dish and scatter with the rest of the coconut and coriander.
Why not try...
Cooking down shredded cabbage or greens with a large pinch of sugar and a splash of white wine vinegar, for a quick sweet-and-sour, lightly pickled side dish.
Per serving
117 kcalories, protein 5g, carbohydrate 9g, fat 7 g, saturated fat 3g, fibre 5g, sugar 6g, salt 0.03 g
Recipe from Good Food magazine, April 2008.
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http://www.bbcgoodfood.com/recipes/5823/
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Ingredients
- 1 tbsp vegetable oil
- 1 tsp cumin seeds
- ½ tsp mustard seeds
- 4 green chillies , finely chopped
- large piece fresh root ginger , grated
- ½ tsp turmeric
- 500g shredded greens, such as kale , Brussels sprouts, or any other
- 100g peas
- juice 1 lemon
- ½ tsp ground coriander
- small bunch coriander , roughly chopped
- 2 tbsp unsweetened desiccated coconut
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 10 mins
Vegetarian
Good source of vitamin C & folic acid, 2 of 5-a-day
Veg with a kick
Ingredients
- 1 tbsp vegetable oil
- 1 tsp cumin seeds
- ½ tsp mustard seeds
- 4 green chillies , finely chopped
- large piece fresh root ginger , grated
- ½ tsp turmeric
- 500g shredded greens, such as kale , Brussels sprouts, or any other
- 100g peas
- juice 1 lemon
- ½ tsp ground coriander
- small bunch coriander , roughly chopped
- 2 tbsp unsweetened desiccated coconut
Per serving
117 kcalories, protein 5g, carbohydrate 9g, fat 7 g, saturated fat 3g, fibre 5g, sugar 6g, salt 0.03 g
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