& COOKING ARTICLE
. . . shallots . . . broccoli .
. . radish . . . apples
Diwali, the Indian festival of lights, is the Hindu,
Sikh and Jain equivalent of Christmas and the most
popular of all the festivals from South Asia. Starting
on 26th October this year, Diwali is a time of great
feasting and celebration in the Indian calendar, so
what better way to celebrate the occasion than by
cooking up some delicious Indian dishes.
INDIAN-SPICED WARM TENDERSTEM® AND
colourful salad makes a great side dish with a kick,
and can be on the table in less than 10 minutes.
3 medium carrots
200g pack Tenderstem® broccoli
2 tbsp olive oil
2 tbsp mustard seeds
1 heaped tsp garam masala
1 heaped tsp ground cumin
Juice of 1 lemon
Chopped coriander to serve
3 medium carrots lengthways into long strips using
a vegetable peeler.
or boil the Tenderstem® broccoli for
about 2 minutes until almost tender, then add the
carrot strips for 1 minute.
the vegetables are cooking, add 2 tablespoons olive
oil to a small frying pan and gently fry 2 tablespoons
of mustard seeds until they start to pop.
they start to pop add a heaped teaspoon each of garam
masala and ground cumin. Give it a quick shake to
mix then tip into a small clean bowl before the spices
start to burn.
over the juice of 1 lemon and a grind of salt and
the dressing over the Tenderstem® broccoli
and carrots and toss to coat evenly.
generously with chopped coriander and serve immediately.
MANJU MAHLIíS GREEN BEANS WITH SHALLOTS AND FRAGRANT
shallots add flavour to the beans and are perfectly
balanced by the cumin and chilli. This is a refreshing
and light dish which is delicious with chapatis or toasted
wholemeal pitta breads.
2 tbsp sunflower oil
½ tsp cumin seeds
4-5 shallots, topped, tailed and cut into rings
2 green chillies, finely chopped with the seeds
400g green beans, topped and tailed
¼ tsp salt
1 tsp lemon juice
the oil in a large frying pan over a medium heat.
the cumin seeds and fry for 30 seconds or until they
splutter. Watch carefully and stir constantly so that
they do not burn.
in the shallots and fry for 2 minutes until they are
the green chillies and fry for a further 2 minutes.
Tip in the green beans and the salt and saute for
with the lemon juice and serve hot as an accompaniment.
INDIAN SPICED RADISHES AND PUMPKIN
800g pumpkin or squash, cut into small chunks
3 tbsp nut oil
½ tsp dried chilli flakes
½ tsp turmeric
½ tsp cumin
½ tsp mustard seeds
2 curry leaves
1 garlic clove, minced or finely grated
1 onion, finely diced
20 radishes, sliced into thick rounds
2 tomatoes, chopped
the pumpkin in water for 8 - 10 minutes until tender.
Drain and set aside.
a large frying pan heat the oil and add the chilli,
turmeric, cumin, mustard seeds and curry leaves and
cook for a minute or two until they are fragrant but
the garlic and cook for a further 30 seconds.
the onions and sauté for a minute then add
the radishes and finally the pumpkin.
with a good pinch of salt and cook until the vegetables
are tender but start to crisp on the outside.
through the chopped tomatoes and serve with chapattis.
great served with Dahl.
JO PRATTíS TENDERSTEM® BIRYANI
you plan on cooking some brown basmati it is well worth
making extra so you can use it to prepare this wonderfully
quick biryani recipe. It is great to enjoy as a main
course or as a side dish to a curry or even some grilled
chicken or fish.
1tbsp sunflower oil
1 onion, finely sliced
2 cloves garlic, crushed
2 cm piece root ginger, peeled and grated
1 tbsp garam masala
200g Tenderstem®, cut into 2 - 3cm
300g cooked brown basmati rice
Handful toasted flaked almonds
Salt and pepper
4 tablespoons of natural yoghurt
Handful chopped coriander
the oil in a frying pan and add the onion. Fry over
a medium heat until it is nicely golden.
in the garlic, ginger and garam masala and cook for
about 1 minute.
the Tenderstem and continue to fry everything together
for a couple of minutes until the Tenderstem is beginning
in the cooked rice, half of the almonds and the sultanas.
Season with salt and pepper.
fry for a few minutes until the rice is completely
in the yoghurt and most of the coriander then spoon
Scatter over the remaining almonds and coriander and
serve straight away.
make sure you are being safe with using cooked rice,
cool it down as soon as you have cooked it and place
in the fridge. Use within 24 hours, making sure you
serve it thoroughly heated through.
2 as a main course or 4 as a side dish
TENDERSTEM® AND BENGALI SPLIT PEA
CURRY WITH CARAMELISED SHALLOTS
a curry from scratch can seem a daunting task, but this
is recipe easy enough to make on a Friday night without
causing any stress! It is also a really healthy option
too, as it is full of protein from the split peas and
packed with nutrients from the Tenderstem®
1 large onion, roughly chopped
2 - 3 cloves garlic, peeled and sliced
2 cm piece fresh ginger, roughly chopped
2 tbsp vegetable oil
200g yellow split peas
200g Tenderstem®, sliced into 3cm pieces
Small bunch coriander, roughly chopped
Freshly ground black pepper & sea salt
For the spice mix:
2 tsp cumin seeds
2 tsp fennel seeds
2 tsp fenugreek seeds
2 tsp mustard seeds
2 tsp nigella seeds
1 - 2tsp dried chili flakes, to taste
For the caramelised shallots:
300g shallots, peeled and cut into thin slices
3 tbsp vegetable oil
Make the spice mix by dry frying all the spices together
for a minute or so.
soon as you smell their aroma wafting up strongly
from the pan tip them into a pestle and mortar and
the onion, garlic and ginger in a food processor until
smooth, adding a tablespoon or so of cold water to
help this process along if necessary.
the oil in a large heavy based pan and gently fry
the onion, garlic and ginger puree until soft and
translucent. This should take around 10 minutes.
the ground spices and fry for a further couple of
minutes before adding the split peas.
in enough boiling water to cover the peas by about
3cm and bring up to a simmer.
uncovered, for 20 minutes stirring from time to time.
You may need to add a little more water towards the
end if it is looking a little dry.
the curry is cooking, caramelise the shallots by stir
frying with the oil in a large frying pan or wok over
a medium high heat.
until golden and crisp, then drain on kitchen paper.
the Tenderstem® through the curry and
continue to cook for around 5 - 8 minutes or until
it is tender but with a little bite.
the curry topped with the caramelised shallots and
sprinkled with the coriander. Great served with plain
rice or naan bread
MANJU MAHLIíS SOUTH INDIAN STYLE CHICKEN CURRY WITH
fiery curry is softened by the sweetness of the shallots
and the coconut milk. Shallots do not need to be cooked
thoroughly like onions and lend themselves extremely
well to Indian spices.
3 green finger chillies, roughly chopped
1/2 tsp turmeric
1/2 tsp ground coriander
1/4 tsp ground cinnamon
2 tsp root ginger, peeled and finely grated
4 garlic cloves, roughly chopped
1/2 tsp salt
10 shallots, topped, tailed and cut in half
4 tbsp sunflower or groundnut oil
6-10 curry leaves
2 - 4 cloves
500g boneless and skinless chicken breasts, cut into
200ml coconut milk
Plain basmati rice, to serve
a blender or with a pestle and mortar, blitz the chillies,
turmeric, coriander, cinnamon, ginger, garlic, salt
and two shallots with 1 tablespoon of the oil and
2 tablespoons of cold water to make a coarse to medium
a bowl combine the chicken and the spice paste so
all the chicken pieces are coated, allow to marinade
for 20 minutes or longer if possible.
the remaining oil in a heavy-based pan.
the curry leaves and cloves and fry for a minute.
add the chicken and fry for 5 minutes until the spices
become fragrant (leave the remaining paste in the
bowl for later).
in the remaining shallots and continue frying for
10 - 12 minutes until they are lightly brown on the
100ml of cold water and the coconut milk in the bowl
with the remaining spice paste and combine.
over the chicken and mix well.
for 5 - 7 minutes until the chicken is cooked.
hot with plain basmati rice.
MANJU MAHLIS HOT AND SWEET SHALLOT PICKLE
WITH MUSTARD SEEDS
to prepare using quarter cut shallots, this is a sticky
chilli hot relish which can also be served with poppadoms
or naan breads. This onion pickle is so crunchy that
I have also used it in sandwiches and on top of jacket
4 tbsp sunflower oil
½ tsp brown or black mustard seeds
10-12 shallots, topped and tailed and cut into quarters
½ tsp turmeric
1 tsp salt
½ tsp chilli powder
juice of half a lemon
2 tbsp demerara or brown muscavado sugar
the oil in heavy based saucepan.
a few mustard seeds to the oil. If they begin to sizzle,
the oil is ready.
in the remaining mustard seeds and mix for 30 seconds.
Make sure they do not burn.
the shallots and saute for 3 - 4 minutes.
Add the rest of the ingredients and mix well.
for 10 minutes on a medium heat.
cooled, place into a non-metallic, airtight jar.
SHALLOT, MANGO AND PINK LADYģ APPLE CHUTNEY
2 tsp nut oil
6 shallots, peeled, trimmed and finely sliced
1 tsp black mustard seeds
1-2 red chillies, deseeded and sliced, depending how
hot you like it.
1 medium mango, peeled, stoned and chopped into small
1 Pink Ladyģ apple, peeled, cored and chopped
into small chunks
2 tbsp golden caster sugar
Small bunch mint, chopped
the oil in a large pan and fry the shallots gently
for 3 - 4 minutes.
the mustard seeds and chillies and cook for a further
minute until they become fragrant.
the mango, Pink Ladyģ apple, the zest of
half the lime and the juice of the whole lime, the
sugar and a pinch of salt.
with the lid on for 15 minutes, stirring occasionally,
until the fruit is soft but holds its shape.
from the heat to cool then stir in the mint to serve.
the same day or if you keep it for a few days in the
fridge the flavours will develop. If you do keep it
then add the mint when you serve. Great with Bhajis,
or as an accompaniment to any Indian meal.
4 - 6
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