Superfood - March-April 2017

WORLDWIDE CURRIES

SUPERFOOD

Beetroot and Paneer

Curry (India)

INGREDIENTS

• 1 uncooked beetroot, peeled and
  roughly chopped


• 2cm (¾in) piece of ginger, peeled


• 1½ tbsp peanut oil, divided


• 1 tsp mustard seeds


• 1 tsp coriander seeds


• 1 tsp cumin seeds


• 1 cinnamon stick


• 8 curry leaves


• 2 onions, roughly chopped


• 1 tsp curry powder


• 500ml (18 fl oz) low-sodium
  vegetable stock


• 700g (1lb 9oz) cooked beetroot,
  roughly chopped


• 250g (9oz) paneer, cut into cubes


• rice (optional) and chopped herbs,
  to serve

SERVES: 4–6

PREP TIME: 10 MINUTES

COOKING TIME: 1 HOUR 40 MINUTES

1. Add the uncooked beetroot and ginger
   into a blender and whizz into a purée.


2. Heat 1 tablespoon of peanut oil in
   a large frying pan and fry the mustard
   seeds, coriander seeds, cumin seeds,
   cinnamon stick and curry leaves for
   one minute until the mustards seeds
   start popping.


3. Add the onion and sauté for 10 minutes
   before mixing in the curry powder.


4. Stir in the beetroot purée and stock, and
   cook for 15 minutes. Add the chopped
   beetroot and cook for two minutes.


5. Heat the remaining oil in a separate
   frying pan and fry the paneer cubes for a
   few minutes, turning them until they are
   golden. Then mix these into the curry,
   switch off the heat and serve with rice (if
   wanted) and chopped herbs.

PER SERVING (BASED ON 6 SERVINGS, WITHOUT

RICE) 266kcals, 12g protein, 16.4g fat (8g saturates),

19.5g carbs, 5.5g fi bre, 12.4g sugar, 0.2g sodium

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SF9_P20-25 Bintu Curries SHSD.indd 23 02/02/2017 10:06