High Fibre Recipes
Cashew Nut Korma
Calories per serving: 394
4g fibre per serving
2 tablespoons sunflower oil
2 medium onions, chopped
2 fresh green chillies, de-seeded and thinly sliced
2 cloves garlic, chopped
½ teaspoon ground cumin
½ teaspoon ground turmeric
½ teaspoon ground coriander
100 g/4 oz cashew nuts, puréed in a blender or finely ground in a mouli
Salt and freshly ground black pepper
225 g/8 oz long-grain white or brown rice
½ medium cauliflower, divided into florets
100 g/4 oz courgettes, sliced
100 g/4 oz frozen peas
2-4 tablespoons chopped fresh coriander
1 Put the coconut into a bowl and cover with 450 ml/15 fl oz boiling water. Stir, and then leave to dissolve completely.
2 Meanwhile, heat the oil in a large saucepan over a medium heat, add the onions, cover and cook for 5-7 minutes until tender. 3 Add the chillies, garlic and spices, stir well and cook for a further 1-2 minutes. Remove from the heat and set aside.
4 Stir the cashew nuts into the bowl containing the coconut. Add this mixture to the onion mixture and season with salt and pepper. Cover and set aside once more.
5 Cook the rice. When it is almost ready, cook the vegetables. Pour 1 cm/½ in boiling water into a large saucepan; add the cauliflower, cover and half-boil, half-steam for 1 minute. Add the courgettes, cover again and cook for 3 minutes. Drain.
6 Stir the vegetables into the creamy cashew nut mixture along with the peas. Warm through over a low heat. Check the seasoning and serve, sprinkled with coriander, with the rice.
NOTE: You can prepare ahead to the end of stage 4. The coconut and cashew mixture will keep for up to 24 hours in a covered container in the refrigerator.