Vege and quinoa kedgeree
Quick, healthy and delicious, this high-iron kedgeree for one is ready in only 20 mintues.
Serves: 1
Time to make: 20 mins
Total cost: $5.80 / $5.80 per serve
(at time of publication)
Ingredients
- 1 egg
- spray oil
- 1 spring onion, sliced
- ½ teaspoon grated fresh ginger
- 1 teaspoon curry powder
- ½ teaspoon ground cumin
- 2 Brussels sprouts, thinly sliced
- 1 cup chopped broccoli
- 1 cup cooked rice and quinoa (use a ready-steamed pack if you like)
- ½ cup water
- 70g smoked fish, flaked
- juice of ½ lime or lemon
- ½ small cucumber, sliced
- sprinkle of chilli flakes, to serve
- fresh coriander, to serve
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Instructions
- Bring a pot of water to the boil. Boil egg for 6-7 minutes until medium hard-boiled. Once cool, peel and quarter.
- Spray pan with oil and place over a medium heat. Add spring onion and ginger and stir for 1 minute. Add spices, sprouts, broccoli and stir. Cook for 1 minute more.
- Add rice and water and bring to a simmer. Cook until liquid is absorbed. Add fish and lemon juice and mix through. Serve kedgeree topped with egg, cucumber, chilli and coriander.
Variations
Make it gluten free: Check ground spices and smoked fish are gluten free.
Make it vegan: Omit egg and use tofu instead of fish.
Nutrition Info (per serve)
-
Calories 492cal
-
Kilojoules 2060kJ
-
Protein 31g
-
Total fat 13g
-
–Saturated fat 3g
-
Carbohydrates 55g
-
–Sugars 9g
-
Dietary fibre 9g
-
Sodium 810mg
-
Calcium 150mg
-
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
