Heart health Vegan Olive oil braised beans, fennel & greens
White beans braised slowly in good olive oil with fennel, lemon and chard.
Keralan-style coconut fish curry
White fish simmered in a turmeric-coconut sauce with curry leaves and tamarind sharpness.
Ingredients
Servings 4
Quantities scaled from the original (4 servings).
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Method
- Step 1
Cook the rice.
- Step 2
Fry onion in the oil until golden; add garlic, ginger, curry leaves and spices.
- Step 3
Add coconut milk, tamarind and tomatoes; simmer 8 minutes.
- Step 4
Slip in the fish; poach 5 to 6 minutes.
- Step 5
Serve on rice with coriander.
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Nutrition per serving
| Calories | 490 kcal |
|---|---|
| Protein | 34g |
| Carbohydrates | 46g |
| – of which sugars | 6g |
| Fibre | 4g |
| Fat | 19g |
| – of which saturates | 10g |
| – of which omega-3 | 0.5g |
| Calcium | 90mg |
| Iron | 2.4mg |
| Salt | 0.6g |
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