Chickpea, spinach and red pepper curry – vegan

Chickpeas need plenty of spices and flavouring to make this delicious curry.

.Whole spices give more flavour than ground spices so it is good to whizz the coriander and cumin in a grinder or pound them before cooking. Then add the fresh ginger and garlic.

Serves 2 – double to serve 4

Vegan chickpea, spinach and red pepper curry

Ingredients

1 tbs vegetable oil, 30g

Small onion 60g, finely diced

3cm fresh ginger, peeled and sliced, 25g

2 cloves garlic, peeled and sliced, 5g

1 tbs coriander seeds, 10g

1 tbs cumin seeds, 10g

½ can coconut milk 150ml

2 tbs tomato ketchup = 30g

1 tsp garam masala – optional

½ 400g chickpeas, drained = 200g

½  red pepper, cut into slices 70g

Spinach – fresh or frozen 50g

Salt and black pepper

Method

  1. Heat the oil in a large frying pan and stir in the onion and cook gently for 2-3 minutes.
  2. Prepare the spice mixture. Whizz the ginger, garlic, coriander and cumin seeds in a processor until smooth.
  3. Add the spice mixture to the onions and cook and stir for a further 2-3 minutes.
  4. Stir in the coconut milk and tomato ketchup then pour in some of the chickpea water and bring to the boil.
  5. Add the garam masala, drained chickpeas and red pepper and stir and heat until it begins to bubble.
  6. If using fresh spinach, put the leaves into the sauce. If using frozen spinach, chop the spinach and heat to allow to defrost in the hot sauce.
  7. Stir, and add salt and pepper to taste.
  8. Serve with a cucumber or tomato spiced salad or boiled rice.

Use the Nutrition Program to carry out the analysis

List the ingredients, and their weight and check that they say Vegan.

Check that the ingredients show Vegan.

Look at Costs for a portion or whole recipe.

This shows total cost of recipe and a portion.

Check the Nutrition – Choose Show 8 to show energy, fat, saturated fat, carbohydrate, total sugars, protein, fibre and salt. You can see the percentage of  RI Reference Intake % and the Traffic Light – if any show red, then the recipe may need changing

This shows RI Reference Intake of the recipe – this recipe is low in energy.

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Click Food Label and insert a photo of your work.

This shows Traffic Lights, nutrition and ingredients.

Now do a Recipe Sheet and put in the Method.

Method is really useful.

Finally do the Star Profile to show how it looks and tastes.

Add your tasting notes


Vegan red and yellow pepper risotto

To make a risotto, the rice needs to be stirred during cooking

Vegan Risotto with yellow and red peppers

Serves 2

Ingredients

1 small red onion, peeled and cut into small pieces, 70g

1 clove garlic, peeled and crushed

2 tbs vegetable oil

120g risotto or other rice

1/2 cob of sweetcorn, with seeds removed (50g seeds)

1 red and 1 yellow pepper (about 100g) deseeded and cut into chunks

2 tbs vegetable oil

1 tsp vegan bouillon powder or 1 vegan stock cube

400ml boiling water

2 spring onions, washed and finely chopped

Method

Roasted peppers
Fry onion and sweetcorn

Preheat the oven 200C.

Fry the onion and the garlic in a large frying pan over a gentle heat to soften the onion. Stir often and after 5 minutes add the rice.

Put the chunks of pepper in a roasting tin and toss in the oil. Put in the oven and roast for 20 minutes so that the peppers soften and the sugars caramelise, giving some brown edges and added flavour.

Add the sweetcorn seeds to the rice mixture.

Mix the boiling water in a jug with the bouillon powder or stock cube. Stir slowly into the rice mixture, letting the rice absorb the liquid.

Stir and cook the rice for 10-15 minutes until the rice softens. Add the sweetcorn 2 minutes before the end of cooking.

Remove the peppers from the oven and spoon out of the oil, leaving excess oil in the roasting pan.

Gently toss the red and yellow peppers into the rice then taste and add more seasoning if needed.

Sprinkle over the finely chopped spring onions.

To do

Take photos of the dish.

Put the recipe ingredients into the Nutrition Program to look at the nutrition.

This is the food label – the arrow points to the Vegan label.

This is the Food Label – the risotto provides 464 kcal per 350g portion = 23% RI
See the allergens and the label Vegan

Write up the method so it is saved on your Recipe Sheet.

The risotto is a well balanced dish but more protein could be added.
Taste the risotto and create a star profile to show how it needs improving. This recipe needs extra protein and more flavour and longer cooking.

Free 14 Allergen card to download

We’ve designed a free14-Allergens-Posterfor you to download and print off to use to help identify the allergens in your recipes and menus.

 

14 allergens that must be labelled

The Nutrition Program identifies the allergens in your recipes and shows them on the Food Label.

The Nutrition Program lists the allergens in ingredients.
When you create a recipe the Food Label shows the allergens in a recipe like this Cheese and Onion Pasty.