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Spiced Potatoes with Green Beans

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This recipe folder was put together by Susan Knight and teachers from Fairlands Middle School in Somerset. It is reproduced with their permission
















Spiced Potatoes with Green Beans

Serves: 4 people

Calories/serving: 190kCal

3 tbsp vegetable oil

1 onion, sliced

2 garlic cloves, crushed

1tbsp medium curry powder

450g/1lb potatoes, cut into chunks

175g/6oz green beans, sliced

4 tomatoes, chopped

200ml/7fl oz vegetable stock

2tbsp fresh coriander, chopped


  1. Heat the oil in a heavy-based pan. Add the onion and cook for 5 minutes. Add the garlic and the curry powder and cook, stirring constantly, for 2 minutes.

  2. Add the potatoes and beans and stir to coat in the spices. Add the tomatoes and stock to the pan. Bring to the boil, then cover and simmer for 20 minutes or until the vegetables are tender, stirring occasionally. Garnish with the chopped coriander and then serve.

TIP: If you don’t like green beans, try carrots or courgettes instead!


Chickpea and Potato Salad

Serves: 4 people

450g/1lb small new potatoes

Salt and pepper

1tbsp oil

1tsp mustard seeds

1 green chilli, deseeded and chopped

1 tsp curry powder

1 carrot, cut into thin strips

400g/14oz tinned chickpeas, drained

4tbsp natural yoghurt

2tbsp cashew nuts

mint sprigs, to garnish


  1. Put the potatoes in a pan of salted water. Bring to the boil, cook for 15 minutes or until tender, then drain.

  2. Heat the oil in a large pan and add the mustard seeds. Cover and leave to cook for 1 minute.

  3. Add the chilli and the curry powder to the mustard seeds and cook for 3-4 seconds. Then add the carrot strips, chickpeas and cooked potatoes and toss well to coat. Cook for 2-3 minutes, then leave to cool.

  4. Add the yoghurt to the salad, along with the cashew nuts and the salt and pepper. Toss gently to mix, and then pour onto serving plate. Garnish with the mint leaves.


Unleavened Flatbread

Makes: 8

50g/2oz wholemeal flour

50g/2oz plain flour, plus extra for dusting

½ tsp salt

75ml/3fl oz water


  1. Put the wholemeal flour in a mixing bowl and sift in the plain flour and salt. Mix them together briefly, then use a spoon or your finger to make a well in the centre of the mixture.

  2. Add the water, a little at a time, and mix then ingredients together to form a soft dough, adding extra water if necessary.

  3. Lightly flour a work surface, then turn out the dough and knead until smooth.

  4. Divide the dough into 8 pieces and shape each into a ball. Roll each ball out to a circle and pat off any excess flour.

  5. Heat up a large non-stick, heavy-based frying pan – if possible, use a cast iron one – until it is very hot, then turn the heat down.

  6. Cook each chapatti over a low heat for 1 minute or until it develops white and golden spots. Then flip it over and cook the other side in the same way until the same spot appear.

TIP: For puffed up chapattis skewer each one with a carving fork and place it directly over a gas flame for 20-30 seconds – WITH ADULT SUPERVISION!

TIP: Chapattis can be frozen in foil. To reheat, just defrost then heat in the foil in an oven preheated to 220°C/425°F/Gas 7 for 15-20 minutes.`


Saffron Yoghurt and Honey and Nuts

Serves: 4 people

Calories/serving: 210kCal

Pinch of saffron strands

2tbsp warm milk

450g/1lb Greek-style yoghurt

Seeds from 6 cardamoms, lightly crushed

1tbsp clear honey, plus extra for drizzling

25g/1oz pistachio nuts, chopped

25g/1oz almonds, toasted and chopped


  1. Put the saffron and milk into a small bowl and leave for 15 minutes.

  2. Pour the saffron milk into the Greek-style yoghurt, then stir in the cardamom seeds and the honey.

  3. Spoon the flavoured yoghurt into individual serving dishes and chill for 15 minutes. Scatter over the pistachio nuts and almonds, drizzle with honey and serve.

TIP: Make the most of the saffron flavour – lightly roast the saffron threads in a heavy-based pan before adding to the milk.


Indian Potatoes

Serves: 4 people

3 tbsp vegetable oil

1 onion, chopped

1 chilli, deseeded and finely chopped

1½ tsp cumin seeds

2 tsp ground coriander

700g/1½lb potatoes, cooked and diced

2 spring onions, sliced

1 tbsp fresh coriander or parsley, chopped

1tsp salt


  1. Heat the oil in a pan and the gently fry the onions until soft, stirring occasionally.

  2. Add the chilli, cumin seeds and the ground coriander to the pan and fry for a further 2 minutes.

  3. Stir in the potatoes, the spring onions, the fresh coriander or parsley and salt. Heat through for 5 minutes, stirring the mixtures from time to time.

TIP: You can also add 350g/12oz cooked spinach instead of spring onions and coriander to make Saag Aloo.


Potato and Pea Curry

Serves: 4 people

Calories/serving: 375kCal


700g/1½lb potatoes, peeled and cubed

225g/8oz frozen peas

1tbsp olive oil

1 medium onion, sliced

2 garlic cloves, crushed

2½cm/1in root ginger, peeled and chopped

4tsp medium hot curry powder

1 tbsp tomato puree

1tbsp fresh coriander, chopped

Coriander leaves, to garnish


  1. Heat up a pan of salted water, add the potatoes and cook for 10 minutes or until just tender. Drain, reserving the cooking liquid. Then reheat the cooking liquid, add the peas and bring to the boil. Drain immediately, reserving 150ml/¼pt of the cooking liquid.

  2. Meanwhile, heat the oil and fry the onion, garlic and ginger for 5 minutes or until the onion is transparent. Add curry powder, tomato puree, reserved cooking water, potatoes and peas.

  3. Cook for a further 5 minutes then sprinkle with the chopped coriander, garnish and serve.

TIP: It is easy to make this curry in bulk and then freeze it for up to 3 months. Thaw for 1-2 hours at room temperature until heating through. Make your own curry powder for this dish by mixing together 2tsp coriander seeds, 1tsp turmeric, ½tsp chilli powder and 2 tsp garam masala.


Goan Bananas

Serves: 6 people

50g/2oz sultanas

15g/½oz raisins

15g/½oz chopped almonds

5tbsp water

40g/1½ oz butter

50g/2oz butter

50g/2oz brown sugar

6 large bananas

mint sprigs, to decorate

Greek-style yoghurt or whipped cream, to serve


  1. Put the sultanas, raisins, almonds and 3tbsp of water in a blender or food processor and grind to make a coarse pourable paste.

  2. Heat the butter and the remaining 2tbsp of water. Add the sugar and stir until dissolved. Then lower the heat, add the sultana paste and simmer until the sauce is slightly thickened. Remove from the heat.

  3. Peel and chop the bananas and put them into individual serving bowls. Pour the hot sauce over the top, decorate with the mint sprigs and serve with the Greek-style yoghurt or whipped cream.

TIP: Keep the heat low and keep stirring when adding the sugar to the butter – if it gets too hot the sugar with caramelise and burn!


Lemon Rice with Cashews

Serves: 4 people

Calories/serving: 350kCal

225g/8oz white long grain rice

2tbsp vegetable oil

1 onion, chopped

1 cinnamon stick

2 green cardamoms

2 whole cloves

½tsp cumin seeds

1 bay leaf

finely grated find of ½ lemon

4tbsp lemon juice

550ml/19fl oz water


75g/3oz cashew nuts, roasted

lemon zest, to garnish


  1. Wash the rice in several changes of water and drain well

  2. Heat the oil in a heavy-based pan, add the chopped onion and cook for 2-3 minutes. Then stir in the cinnamon stick, cardamoms, cloves and cumin seeds. Cook for a further minute. Add the bay lead, lemon rind, lemon juice, water and salt. Bring to the boil, stirring occasionally.

  3. Cover and cook for 10 minutes or until rice is tender and all the liquid is absorbed. Leave to stand for 5 minutes. Then add the cashew nuts and gently fluff the rice with a fork to separate the grains. Sprinkle with the lemon zest and serve.

TIP: Try not to look at the rice before the end of the cooking time as the steam will escape and the rice won’t cook evenly.


Banana and Red Pepper Salad

Serves: 4 people

Calories/serving: 100kCal

225ml/8fl oz natural yoghurt

1 ripe banana, chopped

½ small pepper, deseeded and chopped

1tbsp vegetable oil

1tsp cumin seeds

1tsp black mustard seed

pinch of cayenne pepper



  1. Mix together the yoghurt, banana and red pepper

  2. Heat the oil in a small pan, add the cumin and mustard seeds and fry for 2 minutes until they begin to pop. Add the cayenne pepper and salt and stir thoroughly, then quickly pour over the spice mixture over the yoghurt salad and mix well.

  3. Spoon the salad into serving bowls and serve immediately.


Tomato and Mint Salad

Serves: 4 people

Calories/serving: 20kCal

375g/13oz cherry tomatoes, quartered

6 spring onions, sliced diagonally

1 green chilli, deseeded and chopped

2tbsp lemon juice

salt and pepper

1tbsp chopped fresh mint

sprig of mint, to garnish


  1. Put the tomatoes, spring onions and chilli in a bowl and gently mix them together.

  2. Sprinkle the salad with the lemon juice, salt, pepper and chopped fresh mint.

  3. Garnish with the mint sprig and then serve.

TIP: This salad is even more refreshing if it is chilled for 30 minutes before serving.


Black Eyed Bean Salad

Serves: 4 people

Calories/serving: 110kCal

800g/1lb 12oz tinned black eyed beans

½ cucumber

225g/8oz tomatoes

2tbsp chopped mint

grated rind and juice of 1 lemon

salt and pepper

mint leaves, to garnish


  1. Drain and thoroughly rinse the black eyed beans. Place the drained beans in a large serving bowl.

  2. Chop the cucumber and the tomatoes into small pieces, then add to the beans along with the chopped mint, lemon rind and juice, salt and pepper.

  3. Toss well until all the ingredients are well combined. Garnish the salad with the mint and serve cold as a refreshing accompaniment to a hot curry.

TIP: You can also use tinned borlotti or tinned chickpeas. Just make sure you rinse them thoroughly first.


Pilau Rice

Serves: 4 people

Calories/serving: 370kCal

1½ tbsp vegetable oil (or ghee)

½tsp turmeric

2 bay leaves

2 large black cardamom pods

4 cloves

1 cinnamon stick

175g/6oz basmati rice

100g/4oz baby corn

1 bunch of spring onions, chopped


  1. Heat the vegetable oil (or ghee) in a large pan then add the turmeric, bay leaves, cardamom pods, cloves and cinnamon stick. Stir fry for 1 minute.

  2. Rinse the rice twice in cold water to wash off the excess starch. Then add the rice to the pan and stir fry for a further minute. Add 450ml/¾pint of water and bring to the boil.

  3. Reduce the heat so the water is at a gentle simmer and cover the pan with a close-fitting lid. Cook for 10 minutes.

  4. Meanwhile bring another pan of water to the boil and add the baby corn. Simmer the corn for 5 minutes.

  5. Drain the baby corn and add to the rice together with the spring onions. Cook for 1 minute and then let the rice stand for 5 minutes before serving.

TIP: As a general rule you can cook plain basmati rice using three parts salted water to one part rice.


Minced Beef Meatballs

Serves: 4 people

700g/1½lb minced beef

3 garlic cloves, crushed

2tbsp fresh coriander, chopped

1tbsp fresh mint, chopped

1tbsp curry powder

1tbsp vegetable oil

1 onion, finely chopped

2tbsp hot curry paste

1tbsp tomato puree

150ml/¼pint natural yoghurt

150ml/¼pint single cream

salt and pepper


  1. Preheat the oven to 170°C/325°F/Gas 3. Place the beef, garlic, coriander, mint and curry powder in a food processor and blend until smooth.

  2. With damp hands, shape the mixture into 24 small balls. Place on a baking sheet and cook in the oven for 15 minutes.

  3. Meanwhile make the sauce: heat the oil and fry the onion for 5 minutes. Then add the curry paste and tomato puree and cook for 1 minute.

  4. Add the youghurt, cream, salt and pepper and stir until just simmering. Do not allow the mixture to boil. Pour the sauce over the meatballs.

TIP: You can also make Kofta balls using minced lamb, but use the leanest meat you can find. And serve the whole dish with boiled rice.

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