Spiced vegetables and chickpeas
(at time of publication)
- 2 tablespoons rice bran oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 4cm piece ginger, grated
- 1 long red chilli, seeded, sliced
- 2 cloves garlic, finely chopped
- 400g kumarasweet-potatoX, peeled, cut into 3cm pieces
- 2 medium courgetteszucchini, summer squashX, cut into 2cm-thick slices
- ½ medium cauliflower (about 400g), cut into florets
- 1 cup reduced-salt vegetable stock
- 400g can no-added-salt chickpeagarbanzoXsgarbanzosX, rinsed, drained
- ½ cup coriandercilantroX leaves, chopped
- ¼ cup coriandercilantroX sprigs, to serve
- 2 naan or pita breads, halved, to serve
- ⅓ cup mango chutney, to serve
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1 Set a large non-stick frying pan over medium heat. Heat rice bran oil. Add mustard seeds and cook, stirring, for 1 minute. Add cumin, turmeric, ginger, chilli and garlic and cook, stirring, for 1 minute.
2 Add kumara to frying pan and cook, stirring frequently, for 10 minutes, or until golden. Toss courgette and cauliflower through mixture; stir in vegetable stock, cover and bring to the boil.
3 Reduce heat to low and cook vegetables for 15-20 minutes, or until tender. Add chickpeas and cook for 5 minutes. Stir chopped coriander through mixture; leave to cool slightly. Transfer spiced vegetables and chickpeas to an airtight container and freeze (for up to 1 month).
Make it gluten free: Check stock and ground spices are gluten free.
To reheat: Transfer spiced veges and chickpeas to fridge and leave to thaw for a day (or overnight). Place thawed veges and chickpeas in a shallow microwave-safe dish; cover and microwave on 50% power, stirring every 3 minutes, for 10-12 minutes, or until hot.
To serve: Warm bread. Divide spiced veges and chickpeas among 4 plates; top with coriander sprigs. Serve each dish with half a piece of bread and mango chutney.
Nutrition Info (per serve)
Total fat 10g
–Saturated fat 2g
Dietary fibre 11g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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