The Knobbly Plate

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Spices

Vegan Chickpea Curry

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Vegan curry offers a plethora of benefits, making it a delicious and nutritious choice for anyone, regardless of their dietary preferences. Here are some of the key benefits:

  1. Nutrient-rich: Vegan curries often contain a variety of vegetables, legumes, and spices, providing a wide range of essential nutrients such as vitamins, minerals, and antioxidants. These nutrients are crucial for maintaining overall health and well-being.
  2. High in fiber: Ingredients like vegetables, lentils, and beans in vegan curries are high in fiber, which is important for digestive health. Fiber can help regulate bowel movements, lower cholesterol levels, and control blood sugar levels.
  3. Low in saturated fat: Vegan curries typically use plant-based oils instead of animal fats, making them lower in saturated fat and cholesterol. This can contribute to heart health and help reduce the risk of cardiovascular diseases.
  4. Promotes weight management: Due to their high fiber content and lower calorie density compared to meat-based dishes, vegan curries can be a great option for those looking to manage their weight. The fiber and protein in plant-based ingredients also help keep you feeling full and satisfied for longer periods.
  5. Supports environmental sustainability: Choosing vegan curry over meat-based dishes can have a positive impact on the environment. Plant-based diets generally have a lower carbon footprint and require fewer natural resources such as water and land, helping to reduce greenhouse gas emissions and preserve biodiversity.
  6. Versatile and flavorful: Vegan curries come in a variety of flavors and styles from different regions around the world, offering a diverse culinary experience. With the right combination of herbs and spices, vegan curries can be just as flavorful and satisfying as their meat-based counterparts.
  7. Allergy-friendly: Vegan curries are free from common allergens such as dairy, eggs, and gluten, making them suitable for people with food sensitivities or allergies. They can be easily customized to accommodate various dietary restrictions and preferences.

Overall, vegan curry is a delicious and nutritious option that offers numerous health benefits, supports environmental sustainability, and can be enjoyed by people with various dietary preferences and restrictions.

 

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Vegan Chickpea Curry
Author: 
Recipe type: Curry
Cuisine: India
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 2 shallots
  • 3 cloves of garlic
  • Thumb sized piece ginger
  • 2 peppers
  • 1 tin chickpeas drained
  • 400ml coconut milk
  • 400ml tinned tomatoes
  • 1 heaped teaspoon of peanut butter
  • 1 tbsp curry powder
  • 1 tsp turmeric
  • ½ tsp cumin powder
  • large pinch of salt
  • 50g spinach
  • squeeze of 1 lime
  • sprinkle chilli flakes
Instructions
  1. Roughly chop the shallots, ginger and garlic and get into a hot pan with a drizzle of oil
  2. In the meantime chop the peppers, add to the pan
  3. After a minute or two add the drained chickpeas and tinned tomatoes
  4. Add the spices and seasoning followed by the coconut milk
  5. Stir together on a high heat then add in the peanut butter
  6. Add the spinach just before serving and sprinkle with chilli flakes and a good squeeze of lime

 

 

 

Lentil and Chickpea Dhal

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Whilst on holiday to the island of Hakuraa Huraa, part of the Maldives, I was served a chickpea and Lentil Dhal for lunch and it was delicious. I loved it so much I ordered it a few times over my stay on the island. I asked if I could have the recipe from the chef and he very kindly wrote it all out for me on a piece of paper. I love holidaying in the Maldives, because of it’s closeness to India the food is very heavily influenced by what that continent has to offer in the way of vegetarian and vegan cuisine

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Lentil and Chickpea Dhal
Author: 
Recipe type: vegan
Cuisine: Indian
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 250g (8oz) red lentils
  • 1 tbsp vegetable oil
  • 1 onion, chopped
  • 1 garlic clove, crushed
  • 45ml (3tbsp) tikka curry paste
  • 400g tin chickpeas, drained and rinsed
  • 1 x 400g tin reduced fat coconut milk
  • 200g spinach
  • 1 lemon, juiced
  • To serve
  • 2 x packs plain naan
Instructions
  1. Rinse and drain the lentils.
  2. Heat the oil in a large pan and fry the onion and garlic for a minute over a high heat. Stir in 3 tbsp curry paste and sizzle for another minute, then add the rinsed lentils and 1 tin chickpeas.
  3. Pour in the coconut milk, then fill the tin with water and add that, too.
  4. Bring to the boil and cook for about 30 minutes until the lentils are just done.
  5. Stir in the spinach to wilt, season and add the lemon juice. Serve with plain naan.

So where do dhals’s come from…Apparently, the first mention of this dal is made in the Mahabharata — while hiding out as a cook in King Virat’s kitchen, Bhim created the first panchratna dal by slow-cooking the mix of five dals in an earthen pot and garnishing it with a generous dollop of ghee.

Marinated Olives

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There is nothing more I like than tucking into a bowl of marinated olives whilst I am enjoying a cold beer or two.

Marinated olives are a delightful appetizer or snack that can be enjoyed on their own or as part of a larger spread. Here’s a simple recipe for marinated olives: I made these olives in no time at all and they were super simple to make too. Little or no culinary experience is necessary.

 

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Marinated Olives
Author: 
Recipe type: snack/appetizer
Cuisine: Mediterranean
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 2 cups mixed olives (such as Kalamata, green, or black olives)
  • 2 cloves garlic, minced
  • 1 tablespoon fresh lemon zest
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • ½ teaspoon red pepper flakes (adjust to taste)
  • Salt and black pepper to taste
  • Fresh herbs (such as rosemary or basil) for garnish (optional)
Instructions
  1. Rinse the olives under cold water to remove excess salt and drain them well.
  2. In a mixing bowl, combine the olives, minced garlic, lemon zest, lemon juice, extra virgin olive oil, dried oregano, dried thyme, red pepper flakes, salt, and black pepper. Stir well to ensure the olives are evenly coated with the marinade.
  3. Cover the bowl with plastic wrap or transfer the olives to an airtight container.
  4. Refrigerate the marinated olives for at least 2 hours to allow the flavors to meld together. For best results, marinate them overnight.
  5. Before serving, let the olives come to room temperature for about 30 minutes.
  6. Garnish with fresh herbs, if desired, and serve as a flavorful appetizer or snack.

 

 

Spices, Not just for flavour but good For health as too

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Spices are not only used to enhance the flavor of food but also offer various health benefits due to their rich nutritional profiles and bioactive compounds. Here are some common spices and their associated health benefits:

  1. Turmeric: Contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. It may help reduce inflammation, improve brain health, and lower the risk of chronic diseases such as heart disease and cancer.
  2. Cinnamon: Contains antioxidants and has anti-inflammatory properties. It may help regulate blood sugar levels, improve insulin sensitivity, lower cholesterol, and reduce the risk of heart disease.
  3. Ginger: Contains gingerol, a bioactive compound with powerful anti-inflammatory and antioxidant effects. Ginger may help alleviate nausea, reduce muscle pain and soreness, lower blood sugar levels, and improve digestion.
  4. Garlic: Known for its antibacterial, antiviral, and antifungal properties. Garlic may help boost the immune system, lower blood pressure, reduce cholesterol levels, and improve heart health.
  5. Cayenne Pepper: Contains capsaicin, which gives it its spicy heat and has been shown to have anti-inflammatory and pain-relieving effects. Cayenne pepper may also boost metabolism, aid in weight loss, and improve digestive health.
  6. Black Pepper: Contains piperine, a compound that may enhance nutrient absorption, particularly of nutrients like curcumin from turmeric. Black pepper may also have antioxidant properties and help improve digestion.

  1. Cumin: Rich in antioxidants and may help improve digestion, reduce inflammation, and lower blood sugar levels. Cumin may also have antimicrobial properties and aid in weight loss.
  2. Coriander: Contains antioxidants and has been shown to have anti-inflammatory and digestive benefits. Coriander may help lower blood sugar levels, cholesterol, and blood pressure.
  3. Cloves: Packed with antioxidants and have antibacterial properties. Cloves may help improve digestion, reduce inflammation, promote oral health, and protect against oxidative stress.
  4. Cardamom: Contains antioxidants and may help improve digestion, reduce inflammation, and lower blood pressure. Cardamom may also have antibacterial properties and help freshen breath.

It’s important to note that while spices can provide health benefits, they are most effective when consumed as part of a balanced diet and healthy lifestyle. Additionally, individual responses to spices may vary, and it’s advisable to consult with a healthcare professional, especially if you have specific health concerns or conditions.