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Saturday, 29 March 2008


This is an easy way to make a tasty, nutritious meal using local seasonal vegetables. As all of the cooking fluid is consumed you’ll avoid wasting any precious minerals and vitamins.

The method is simple but allow one hour from start to finish.

Make the spice mix first, for 4 generous servings you’ll need:

Turmeric - 4tsp
Ground coriander - 4tsp (freshly ground seeds, preferably)
Ground cumin - 2tsp (freshly ground seeds, preferably)
Garlic - 4 cloves finely chopped
Root Ginger - 15gms/0.5oz (grated)
Fresh chilli - 1 med sized, de-seeded and chopped (use 1 tsp of dried chilli if fresh unavailable)
Cardamon pods - 10 pods, de-husk and grind the seed

Then prepare the vegetables:

Onion 2 med size , chopped (use chopped leeks or shallots as an alternative)
Potatoes 700gm/1.5lbs diced

Now for the rest of the vegetables:

You’ll need about 1.0kg/2.2lbs to make sure everyone gets a good generous helping.
You’ll find all of these lovely organic vegetables grown locally at various times of the year.
Choose a mix of around 6 different vegetables, remember to select a range of colours for maximum nutritional benefit.
Here is a guide on the preparation of a variety of vegetables.
To ensure that all the vegetables cook evenly dice the slower cookers (i.e carrots, swede) finer than the quickly cooked (e.g. potato, cauliflower).

Broccoli (normal or Romanesco)/cauliflower): Break off into small florets then dice the remaining stalk.
Carrots/parsnip/swede/squash: Slice or dice into small chunks
Kohlrabi/celeriac/turnip: dice into small chunks
Cabbage/Kale/spinach/chard: roughly shredded
Fresh beans or peas: prepare into quickly cooked portions,(whole,de-podded or sliced)

• When all the preparation is complete, heat 4tbsp of good quality oil (Olive/rapeseed /sunflower) in a medium size pan.
• Add the onions(or leeks/shallots) and fry gently for 3 minutes.
• Add the spice mix and fry for a further 2 minutes.
• Add the prepared vegetables and turn them thoroughly into the spice mix.
• Add 200ml/7floz of water, it will begin to boil rapidly, so continue stirring the mix .
• Reduce to a gentle heat, cover and cook for a further 20 minutes, stirring occasionally.
• Check that the vegetables are tender and that most of the water has been reduced.
• Dispense into a large bowl and season lightly with salt and pepper.
• Garnish with freshly chopped herbs.

Although the quantities listed above may seem too large for your needs, you will save time and energy by producing a bigger batch initially, as any leftovers can be easily saved, chilled and reheated without losing any of the fantastic flavour.
If you fancy a spicier version add more chilli or ginger.

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