Easy kedgeree with leeks and cauliflower
In order to increase the fibre in our healthier version of kedgeree, we have replaced the traditional basmati rice with brown rice and cauliflower and have included kumara for added sweetness.
Serves: 4
Time to make: 30 mins
Total cost: $15.60 / $3.90 per serve
(at time of publication)
Ingredients
Units: Metric | Imperial (US)
- 1 cup 2cm-diced kumarasweet-potatoX
- 250g hot smoked fish (white fish, salmon, or tinned)
- spray oil
- 1 leek, sliced
- 2 tablespoons curry powder
- 400g can cherry tomatoes
- 2 cups cooked brown rice
- 2 cups cauliflower florets, grated or blended until it resembles rice
- 2 cups frozen peas
- 4 hard-boiled eggs, halved
Instructions
- In a pot of water set over a high heat, bring kumara to the boil. Reduce heat and simmer for 10 minutes, or until tender. Drain and set aside.
- Pick any bones from fish, remove skin, flake.
- Spray a large, deep, heavy-based non-stick frying pan with oil, set over a medium heat and fry leek for 3 minutes to soften. Add curry powder and cook, stirring, 1 minute. Add tomatoes, rice, cauliflower and a little water, if necessary, to loosen mix. Add fish and peas and cook for 15 minutes.
- To serve, divide among four plates with egg halves on top. Garnish with fresh coriander and lemon wedges, if you like.
Variations
Make it gluten free: Check smoked fish and curry powder are gluten free.
Nutrition Info (per serve)
-
Calories 430cal
-
Kilojoules 1810kJ
-
Protein 29g
-
Total fat 11g
-
–Saturated fat 3g
-
Carbohydrates 50g
-
–Sugars 12g
-
Dietary fibre 9g
-
Sodium 730mg
-
Calcium 130mg
-
Iron 6.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Author: Sam Campbell
Photographer: Bryce Carleton
First published: Sep 2017
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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