Mixed vegetable and coconut stew

Serves: 4

Ingredients:

2 carrots, cut into thin batons
1 courgette, cut into thin batons
200 g green beans, trimmed and cut in half
1-2 medium potatoes, cut into thin batons
1 tablespoon sunflower oil
1 large onion, halved and thinly sliced
½ teaspoon black mustard seeds
10 curry leaves
1 green chilli, thinly sliced
1 teaspoon onion seeds
200 ml coconut milk or poppy seeds
juice of half a lemon
150 ml water
salt

Method:

1. Place the vegetables in a bowl of cold water.

2. Heat the oil in a large, nonstick wok or frying pan and when it is hot add the onion.

3. Cook over a medium heat for 5 minutes.

4. Add the mustard seeds, curry leaves and green chilli and stir-fry for 3 minutes.

5. Drain the vegetables and add them to the pan with the onion seeds or poppy seeds, coconut milk, lemon juice and the measured water.

6. Season and bring to the boil. Reduce the heat, cover and cook gently for 6-7 minutes or until the vegetables are just tender and serve.

Vegetable Samosas

A selection of highly spiced vegetables in a pastry casing makes these samosas delicious snack at any time of the day.

Makes: 28

Ingredients:

3 large potatoes, boiled and roughly mashed

75 g frozen peas, thawed

50 g canned sweetcorn, drained

1 tsp ground coriander

1 tsp ground cumin

1 tsp dry mango powder (amchur)

1 small onion, finely chopped

2 fresh green chillies, finely chopped

2 tbsp coriander (cilantro) leaves, chopped

2 tbsp fresh mint leaves, chopped

juice of 1 lemon

salt, to taste

Method:

1. Preheat the oven to 200°C/400°F/Gas 6. Cut each sheet of filo pastry in half lengthways and fold each piece in half lengthways to give 28 thin strips. Lightly brush with oil.

2. Toss all the filling ingredients together in a large mixing bowl until they are well blended. Adjust the seasoning with salt and lemon juice if necessary.

3. Using one strip of the pastry at a time, place 1 tbsp of the filling mixture at one end and fold the pastry diagonally over. Continue folding to form a triangle shape. Brush the samosas with oil. Bake for 15-20 minutes, until golden brown.

Fish Cakes

Goan fish and shellfish are skilfully prepared with spices to make cakes of all shapes and sizes, whereas the rest of India makes fish kababs. Although haddock is used in this recipe, you can use other less expensive white fish, such as coley or whiting.

Makes: 15-20

Ingredients:

450 g skinned haddock or cod
2 potatoes, peeled, boiled and coarsely mashed
4 spring onions (scallions), finely chopped
4 fresh green chillies, finely chopped
5 cm /2 in piece of fresh root ginger, crushed
a few fresh coriander (cilantro) and mint sprigs, chopped
2 eggs
dry breadcrumbs, for coating
vegetable oil, for shallow-frying
salt and ground black pepper
lemon wedges and chilli sauce, to serve

Method:

1. Place the skinned fish in a lightly greased steamer and steam gently until cooked. Remove the steamer from the heat but leave the fish on the steaming tray until cool.

2. When the fish is cool, crumble it coarsely into a large bowl, using a fork. Mix in the mashed potatoes.

3. Add the spring onions, chillies, crushed ginger, chopped coriander and mint, and one of the eggs. Mix well and season to taste with salt and pepper.

4. Shape into cakes. Beat the remaining egg and dip the cakes in it, then coat with breadcrumbs. Heat the oil and fry the cakes until brown on all sides. Serve as an appetizer or side dish, with the lemon wedges and chilli sauce.

Potatoes Stuffed with Spicy Cottage Cheese

   

For this recipe, it is important to choose a variety of potato recommended for baking, as the texture of the potato should not be too dry. This makes an excellent low fat snack at any time of the day.

Serves: 4

Ingredients:

4 medium baking potatoes
225 g low fat cottage cheese
2 tsp tomto purée
½ tsp ground cumin
½ tsp ground coriander
½ tsp chilli powder
½ tsp salt
1 tbsp oil
½ tsp mixed onion and mustard seeds
3 curry leaves
2 tbsp water

For the garnish:

Mixed salad leaves
Fresh coriander (cilantro) sprigs
Lemon wedges
2 tomatoes, quartered

Method:

1. Preheat the oven to 180°C/350°F/Gas 4. Wash each potato and pat dry. Make a slit in the middle of each potato. Prick the potatoes a few times with a fork or skewer, then wrap them individually in foil. Bake in the oven directly on the shelf for about 1 hour, or until soft.

2. Put the cottage cheese into a heatproof dish and set aside.

3. In a separate bowl, mix the tomato purée, ground cumin, ground coriander, chilli powder and salt.

4. Heat the oil in a small pan for about 1 minute. Add the mixed onion and mustard seeds and the curry leaves and tilt the pan so the oil covers all the seeds and leaves.

5. When the curry leaves turn a shade darker and you can smell their beautiful aroma, pour the tomato purée mixture into the pan and turn the heat immediately to low. Add the water and mix well. Cook for a further minute, then pour the spicy tomato mixture on to the cottage cheese and stir together well.

6. Check that the baked potatoes are cooked right through, by inserting a knife or skewer into the middle of the flesh. If it is soft unwrap the potatoes from the foil and divide the cottage cheese equally between them.

7. Garnish the filled potatoes with mixed salad leaves, fresh coriander sprigs, lemon wedges and tomato quarters and serve hot.