Vegetarian mains
Parsnip and leek curry with apple salad
Delicately spiced vegetable curry with parsnips, leeks and tomatoes, served alongside a crisp and refreshing apple salad and nutty brown basmati rice. Curry powder can vary in strength but, if you are cautious about chilli heat, try adding two-thirds to start. You can always add more later in the cooking process if you want.
Ingredients
- 100g brown basmati rice
- salt and pepper
- 1 leek
- oil for frying
- 1 large or 2 small parsnips
- 2 tomatoes
- ⅔ tin chickpeas
- 1 tbsp curry powder
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp ground ginger
- 1 tsp black mustard seeds
- 1 apple
- 15g mint
- 20g sultanas
- ½ tsp black onion seeds
- 150g low fat yogurt
- 1 lemon
Method
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Step 1
Boil a kettle. Rinse the rice in a sieve. Put the rice in a saucepan. Cover with plenty of boiled water. Add a good pinch of salt. Cook on a low boil for approx. 20 mins, until the rice is tender with a little bite.
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Step 2
Meanwhile, halve the leek, lengthways. Finely slice, then wash well to remove any grit. Heat ½ tbsp of oil in a saucepan. Gently fry the leek for 5 mins, stirring now and then, while you peel the parsnip(s) and chop into 2cm chunks.
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Step 3
After 5 mins, transfer the leek to a plate. Heat ½ tbsp of oil in the same saucepan. Fry the parsnips for 3-4 mins until they take on a little colour.
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Step 4
While the parsnips cook, roughly dice the tomatoes and drain the chickpeas (you just need ⅔ of the tin).
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Step 5
Add the tomatoes, leek, chickpeas, curry powder, cumin, ground coriander, ground ginger and mustard seeds to the parsnips. Cook for 1 min then add 300ml of boiled water. Season. Simmer for 10-12 mins, until the parsnip is tender.
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Step 6
Meanwhile, peel, core and roughly dice the apple. Finely slice the mint leaves.
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Step 7
In a bowl, mix the apple, mint, sultanas, yogurt and the black onion seeds. Season with salt and a squeeze or two of lemon juice, to taste.
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Step 8
When the curry is ready, taste and adjust the seasoning. Drain the rice and serve it alongside the curry and apple salad.