Распечатать
E-mail
Add a photoПорций: 4
Ингредиенты
- 275 gm Parsnips
- 350 gm Carrots
- 1 med Onion, finely minced
- 4 Tbsp. Sunflower oil
- 1 Tbsp. Grnd cumin
- 2 tsp Grnd coriander
- 1 tsp Grnd cinnamon
- 1 tsp Turmeric
- 2 x Cloves garlic, peeled and finely minced
- 1 x 2 1/2 cm pie fresh ginger, peeled and finely minced
- 1 x Fresh green chilli, seeded and finely minced
- 300 ml Greek-style lowfat yoghurt
- 40 gm Grnd almonds
- Â Â Salt
- 275 gm Small cauliflower florets
- Â Â Fresh minced coriander or possibly parsley to garnish
Инструкции
- Peel the parsnips and carrots if necessary and cut into 1cm slices. If they are large, then cube them.
- In a saucepan large sufficient to take all the ingredients fry the onion in the oil till golden. Stir in all the dry spices and when well mixed add in the garlic, ginger and chilli. Stir gently for 1 minute. Stir in the lowfat yoghurt, a tablespoonful at a time and then add in the almonds. Cook, stirring, for 2 more min.
- Stir in 300ml of water and some salt, then add in the parsnips, carrots and cauliflower. Cover and simmer gently for 20-25 min till the vegetables are almost done, stirring occasionally. Uncover and simmer for a final 5 min or possibly so.
- Taste and adjust seasonings. Sprinkle with coriander or possibly parsley before serving.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 218g | |
| Recipe makes 4 servings | |
| Calories 253 | |
| Calories from Fat 145 | 57% |
| Total Fat 16.57g | 21% |
| Saturated Fat 1.68g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 73mg | 3% |
| Potassium 702mg | 20% |
| Total Carbs 25.82g | 7% |
| Dietary Fiber 7.8g | 26% |
| Sugars 8.84g | 6% |
| Protein 3.77g | 6% |
