Spiced Lemon Rice

A typical southern Indian favourite, this citrus-flavoured rice dish is a perfect accompaniment to plain grilled fish, lamb stew or chicken.

Serves: 4

Ingredients:

200 g basmati rice
1 tablespoon olive oil
1 bay leaf
12-14 fresh or dried curry leaves
1 dried red chilli
2,5 cm cinnamon stick
3-4 cloves
4-6 cardamom pods
2 teaspoons cumin seeds
8-10 black peppercorns
¼ teaspoon turmeric
juice of 1 large lemon
450 ml boiling water
salt

Method:

1. Place the rice in a sieve and wash it throughly under cold running water. Drain well and set aside.

2. Heat the oil in a nonstick saucepan; when it is hot add the curry leaves, chilli, cinnamon stick, cloves, cardamom, cumin seeds, black peppercorns, bay leaf and turmeric. Stir-fry for 20-30 seconds and add the rice. Stir-fry for 2 minutes, then add the lemon juice and the measured water.

3. Bring to the boil, cover the pan tightly and reduce the heat to low.

4. Cook for 10-12 minutes, remove from the heat and allow to stand undisturbed for 10 minutes. Fluff up the rice with a fork and season before serving.

Healthy tip:

Lemons are an excellent source of vitamin C, which is important for boosting the immune system, healing wounds and protecting against heart disease. Vitamin C also helps the body absorb iron.

Masala Fennel Prawns

Fresh, juicy prawns, cooked simply in a fennel-spiced sauce, makes for a healthy lunch when served with rice and a chopped salad.

 

 

Serves: 2-3

 

Ingredients:

 

1 teaspoon light olive oil

12-15 fresh or dried curry leaves

2 large shallots, or 4 small, halved and finely sliced

2 teaspoons finely grated garlic

1 teaspoon finely grated fresh root ginger

1 tablespoon fennel seeds

1 tablespoon mild curry powder

5 large, ripe tomatoes, deseeded and chopped

750 g (1½ lb) raw tiger prawns, peeled and deveined

sea salt

coriander leaves, to garnish

Method:

1. Heat the oil in a large wok or nonstick frying pan and add the curry leaves. Stir-fry for 30 seconds and add the shallots. Stir and fry over a medium heat for 4-5 minutes, then add the garlic, ginger and fennel seeds.


2. Cook gently for 2-3 minutes, then add the curry powder and tomatoes. Turn the heat to high and stir-fry the mixture for 3-4 minutes.


3. Add the prawns and cook over a high heat for 6-7 minutes or until the prawns turn pink and are just cooked through. Add a little bit of tomato juice if needed. Remove from the heat, season and garnish with fresh coriander leaves.


4. Serve immediately with steamed rice.

Coriander and cumin-flecked roti

Ingredients:

400 g plain wholemeal flour or choose white flour, plus extra for dusting
1 teaspoon salt
3-4 teaspoons cumin seeds
2 tablespoons very finely chopped coriander leaves
2-3 tablespoons light olive oil
250 ml lukewarm water

Method:

1. Mix together the flour, salt, cumin and coriander in a large mixing bowl.

2. Add the oil and work it into the mixture with your fingers.

3. Gradually add the measured water and knead for 5-6 minutes until smooth, adding a little extra flour if necessary.

4. Cover the dough with a damp cloth and allow it to rest for 30 minutes.

5. Divide the dough into 16 portions and form each into a round ball (45 g for each ball).

6. Roll each ball into a 12-15 cm (5-6 inch) disc, lightly dusting with flour if required.

7. Heat a large cast-iron griddle pan or a heavy-based frying pan on a high heat.

8. Cook the rotis, one at a time, for 45 seconds on one side, then flip over and continue to cook for 1½ minute until lightly browned at the edges.

9. Remove and keep warm in foil as you cook the rest. Serve warm with a variety of dishes.