Curries, Asian-style
1 ratingsRate
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
Units: Metric | Imperial (US)
- 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 coriandercilantroX, to serve
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.
Author: Niki Bezzant - Editor-at-large
Photographer: Melanie Jenkins
First published: May 2017
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© 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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