Once you have prepared your curry sauce, shop bought or homemade, making this dish is so very quick and simple; deliciously satisfying too. I of for one knocked this up in less than 30 minutes on a Sunday morning to take over to my in-laws for lunch where my father-in-law had prepared his awesome egg fried rice special 🙂
Prep Time: 5 mins Cooking Time: 20 mins Serves: 4
2 tbsp vegetable oil
12-15 fresh broccoli florets
1 cup frozen peas
1 cup chestnut mushrooms, sliced
1 read pepper, chopped into chunks
1 medium onion, cut into chunks)
1 tsp mild Madras curry powder
1 batch homemade curry sauce or shop bought curry paste (made up to 1 pint sauce)
cup water or as needed
salt to taste
How to cook
Heat the oil over a medium flame the cook the onions until softened.
Meanwhile wash the broccoli florets and drain. Place in a microwaveable bowl with one tablespoon water. Cover with cling film and pierce twice. Cook on high power for three minutes.
When the onions have softened, add the brocolli and stir fry for 2-3 minutes.
Add the mushrooms, peas and peppers. Continue to stir fry for another 2-3 minutes.
Stir in the curry powder and cook for another minute.
Slowly add the pre-prepared curry sauce and stir well.
Cover and cook until the vegetable are cooked through with the sauce but not mushy.
Add a little water if the sauce appears to be too thick and simmer for 2-3 minutes.
This is my ’15 minutes at 6 am’ recipe which I throw together and leave to cook while I indulge in my early morning yoga practice.
Making the couscous is mere child’s play and preparing the peppers is equally simple. Pan roasting the peppers brings out their natural sweetness and by the time I am halfway through my practice, I have perfectly cooked, fluffy couscous with deliciously fragrant, roasted peppers!
Cooking Time: 15 mins
1/2 red bell pepper, chopped
1/2 orange or yellow bell pepper, chopped
2 tbsp olive oil + 1 tbsp extra for the peppers
240 boiled water ml water + 1 tbsp extra for the peppers
1/4 tsp crushed or flaked red chilli
1/4 tsp garlic powder
1/4 tsp ground pepper
1/2 tsp dried basil
1/2 tsp salt
1 tbsp tsp lemon juice
extra seasoning for the peppers
How to cook
Gently heat 1 tbsp olive oil in a small frying pan and saute the peppers for 1-2 minutes. Add 1 tbsp water, season, cover and allow to steam.
Place all remaining ingredients in medium bowl, mix well, cover and leave to stand for 10 minutes.
Fluff up the couscous with a fork.
When the peppers are ready (after another 5 minutes) mix well into the couscous.
All you now need do is transfer your beautiful work of art into a suitable container to take to the office and you would have saved £2-£3 on your lunch!
This will make two small portions or a single larger portion.
Following a healthy diet doesn’t have to mean missing out on a good old bit of spice. You can always add some punch to the simplest of recipes by dry roasting some basic spices to bring out the flavours without the use of oil.
Here’s a very simple soup recipe which I threw together for my family one evening, based on the ‘Tadka Dal’ recipe I teach in class but minus the ‘tadka’. It makes a completely healthy meal in its own right, low in fat whilst high in fiber and protein.
Cooking Time: 30-40 mins
1 cup (240ml) split red lentils (masoor dal)
1 medium tomato, cubed
3 medium carrots, grated
1 medium onion, finely chopped
1″ piece fresh ginger, minced
1 clove garlic, minced
3/4 tsp turmeric
1/2 tsp dry ground cumin
1/2 tsp chilli powder
3 cups water
sprig of fresh coriander leaves for garnishing
How to cook
In a small frying pan or karahi, dry roast the cumin and chilli powder until the aromas are released (2-3 mins). Set aside.
In a larger vessel combine all the other ingredients, except the coriander leaves along with the water. Bring to boil, cover and simmer for 30-40 mins, until the lentils and vegetables have softened.
Remove the pan from the heat and run a hand blender through the mixture until smooth.
Return the pan to the heat and add another 1/2 cup water if the soup appears too thick. Bring back to boil.
Lower the heat and stir in the roasted spices.
Simmer for 3-4 mins until the desired consistency is reached.
Garnish with coriander leaves just before serving.