Tag Archives: green beans

Sri Lankan Green Bean, Potato and Cashew Nut Curry

16 May

I saw Rick Stein making this curry on his Far Eastern Odyssey series. I watched every episode because he visited all the places I’d love to go; India, Thailand, Cambodia, Vietnam. Him eating his way around Asia just reinforced my desire. Even though he doesn’t cook much vegetarian food it still transports you there.

You know when you are watching a food programme and someone makes a dish that you just have to cook straight away. That’s what happened when I saw this dish. It’s like the planets align and you simultaneously have all the ingredients in the house and the perfect recipe. I love it when that happens……

The original recipe doesn’t have potatoes in it but calls for 300 gr cashew nuts. I didn’t have 300 gr of cashew nuts (who does?) so I padded it out with some baby new potatoes. The potatoes are great  because it means that you don’t have to make rice to go with it. It’s a one pot dish, which is always a bonus, less washing up.

It may seem like a lot of fuss to make you own Sri Lankan curry powder but it makes such a difference. You just toast the whole spices and then grind them in a spice grinder, coffee grinder or mortar & pestle. I did mine in a battery operated pepper mill, it took a while and it wasn’t really a powder but hey, afterwards you have a little jar of your own  Sri Lankan curry powder that you can bust out whenever you need a quick and delicious dinner.

Cinnamon has been cultivated in Sri Lanka for a very long time. About 90% of the world’s cinnamon comes from Sri Lanka making it a very important part of the history of the island.  It is made from fine curls of the inner bark of the cinnamon tree. Not surprisingly cinnamon plays an important part in the cuisine of Sri Lanka and, along with coconut, is found in nearly every dish.

Sri Lankan Green Bean, Potato & Cashew Nut Curry

Serves 2, vegan, gluten-free. Adapted from Rick Stein’s Far Eastern Odyssey

For the curry powder

I halved the original recipe feel free to double it again.

  • 1 tbsp coriander seeds
  • 1/2 tbsp cumin seeds
  • 1/2 tbsp fennel seeds
  • 1/2 tsp fenugreek seeds
  • 1/2 tbsp black peppercorns
  • 1/2 tbsp black mustard seeds
  • 3 green cardamoms
  • 1/2 cinnamon stick
  •  1 tsp dried chilli flakes
  • 1/2 tsp rice

Toast all the spices in a dry pan for a few minutes until they release their aromas and start to pop. Cool them slightly and then grind in a spice grinder, coffee grinder or mortar & pestle. Tip into an airtight jar and store in a cool dry place.

For the Curry

  • 2 tbsp vegetable oil (or coconut oil)
  • 1 tsp ground cinnamon
  • 6 cloves garlic, crushed
  • 1 tbsp minced ginger
  • 1 green chilli, finely chopped
  • 1 stick lemongrass, bruised & finely chopped
  • 2 tbsp Sri Lankan curry powder (see above)
  • 1 tsp turmeric
  • 1 tin 400 ml coconut milk (I used low-fat)
  • about 400 ml veg stock
  • a handful of curry leaves (if you can find them)
  • 2oo gr green beans, trimmed & cut into thirds
  • 350 gr baby new potatoes, quartered
  • 150 gr cashew nuts, plus extra for garnish
  • 1 tbsp palm sugar (or brown sugar)
  • 1 lime, 1/2 juiced 1/2 cut into wedges
  • salt
  • 1 tsp cornflour, to thicken if necessary

Heat the oil in a large pan or wok over a medium heat. Add in the cinnamon, garlic, ginger, chilli, lemongrass, turmeric and the Sri Lankan curry powder. Fry until the aromas develop but don’t let it burn. Add the coconut milk then fill up the coconut milk tin with veg stock and add that too, mix well.

Stir in the potatoes, green beans, curry leaves and cashew nuts (save some for garnish).  Bring to the boil, season well with salt then add the sugar & lime juice. Lower the heat and simmer for 25 – 30 minutes until the potatoes are tender.

If it seems a bit too liquidy. Stir a teaspoon of cornflour into a few tablespoons of water until dissolved, add this to the pan and stir. Cook for a few more minutes until thickened.

Serve in warm bowls topped with more toasted cashew nuts and the lime wedges.

Enjoy!!

Things That Made Me Smile Today

Dandelions……..

Daisies…….

Rufus in a daisy chain….

Make a daisy chain if you see some. It’s like being a kid again…..

Green Bean Pilaf with Toasted Almonds, Pine Nuts and Raisins

8 Apr

I’ve decided to go on a detox diet for a month to see if I can lose some weight. It means no meat (obviously), eggs, dairy, wheat, sugar or alcohol for a month. My friend has lent me a Carol Vorderman detox book that has some good recipes in it that I am using as a base to work from. They are all quite basic in the flavour department so I will be amping up the spices to make sure every dish is delicious and full of flavour as well as healthy. I don’t want it to feel like I am on a diet or that I am being deprived and I definitely don’t want the food to be boring in any way.

I started about a week ago and I am definitely noticing a difference. I feel less bloated, lighter and less hungry, which is surprising. This is my breakfast smoothie that I am having every day. It is one or two crushed ice cubes blended with 1 banana, 5 or 6 strawberries, a big slice of pineapple, the juice of half an orange and a handful of oats. It is a lovely way to start the day and keeps me full until lunchtime which is great because I walk/jog 4.5km every morning with the dog.

This was my first vegan gluten-free meal, as you can see there is a little bit of crumbled Feta on the top, but that was the last of it I promise… Well I’m not promising anything really. That’s too much pressure and there is an amazing vegetarian “Scotch Egg” & piccalilli recipe that I am desperate to try. The only thing I am promising is that there will never be a boring, tasteless, bland recipe on this blog so don’t worry. I have plenty of exciting South American, South East Asian, Middle Eastern and Indian recipes up my sleeve that you wouldn’t even know were detox, so here we go…

Green Bean Pilaf with Almonds, Pine Nuts & Raisins

serves 4, vegan & gluten-free without the Feta. Adapted from Carol Vorderman’s Detox Recipes

  • 2 tbsp extra virgin olive oil
  • 1 onion, finely chopped
  • 1 leek, sliced in half lengthways, rinsed & finely sliced
  • 2 cloves garlic, finely minced
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1/4 tsp dried chilli flakes
  • 300 gr wholegrain (brown) rice
  • 1 litre veg stock
  • 225 gr green beans, trimmed & halved
  • 30 gr pine nuts
  • 30 gr flaked almonds
  • 50 gr raisins (I used moscatel they are bigger & juicier)
  • a handful of fresh parsley, chopped plus leaves for garnish
  • a handful of mint leaves, finely chopped
  • salt & black pepper
  • greek feta (optional)

Toast the pine nuts and almonds in a dry frying pan, shaking occasionally until browned. Don’t take your eyes off of them or they will burn. Set aside to cool.

Heat the oil in a large saucepan over a medium heat. Add the onion, leeks and a pinch of salt and cook for about 5 minutes until softened but not browned then add in the garlic and cook for a minute more.

Add the coriander, cumin and rice and cook, stirring for a minute until the grains are glossy. Add the veg stock and the raisins and bring to the boil. Cover and simmer for about 20 minutes until the liquid is almost absorbed and the rice is nearly cooked. Add the green beans, salt, pepper,stir, cover and cook for a further 5 minutes until the beans and rice are cooked. Stir through the chopped herbs, taste and serve sprinkled with the toasted almonds, pine nuts, a few parsley leaves and some crumbled feta (if using).

Wholegrain rice provides fibre, magnesium, phosphorus, vitamin B1 and iron that white rice does not. Leeks and onions are rich in allyl sulphides which are protective against heart disease and cancer as well as providing folate and vitamin C. Pine nuts & almonds provide protein & calcium and are super-rich in heart healthy vitamin E and monounsaturated oils.

All that and it tastes great too, enjoy!!

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