THREE SIMPLE VEGGIE MEALS

Fragrant vegetable curry

Ingredients:

  • 1 tbsp sunflower oil
  • 2 onions, peeled and sliced
  • 1 heaped tbsp turmeric
  • 1 tsp fennel seeds
  • 1 heaped tsp cumin seeds
  • 5cm/2 inch chunk ginger, finely chopped or grated
  • 2 cloves of garlic, crushed
  • ½–1 tsp chilli flakes, according to your taste
  • generous pinch or two of salt
  • ½ a medium cauliflower, prepared into florets
  • 2 carrots, coarsely chopped
  • 2 tbsp flaked almonds
  • ½ small carton (100ml) coconut milk
  • 400g can chickpeas, drained
  • 100g/4oz peas, defrosted/fresh
  • 75g/3oz green beans, trimmed and halved

Serves 4

Preparation time: 15 minutes
Cooking time: 30 minutes

Preparation method:

  1. Heat the oil in a casserole.
    2. Fry the onion until golden, fold in the turmeric and stir well. Now add the remaining spices and cook for a minute.
    3. Add the cauliflower and carrots and stir in 125ml/4fl oz water. Cover and simmer for 15 minutes.
    4. Stir in the almonds with the coconut milk. Add the chickpeas, peas and beans.
    5. Cover and simmer for 10 minutes and then serve

Benefits of Cauliflower

Cauliflower is rich in vitamin C and contains healthy levels of manganese, iron, calcium and potassium, as well as vitamins K, B3, B5 and B6.

Simple stir fry

Ingredients:

  • 150g/6oz egg noodles
  • 1 tbsp coconut oil
  • 1 red onion, sliced into thin wedges
  • 1 red pepper, deseeded and sliced
  • 75g/3oz sugar snap peas or mangetout, sliced in half lengthways
  • 1 tbsp Tamari soy sauce
  • 1 broccoli head, cut into florets
  • 2 tsp sesame oil
  • 1 dsp sesame seeds
  • 1 dsp sunflower seeds

Serves 2

Preparation time: 20 minutes
Cooking time: 6 minutes

Benefits of Coconut oil

Fast becoming more popular as its immune enhancing properties have become better known. It is now recognised to help reduce inflammation, to regulate blood sugar levels, and it is also effective for healing dry skin conditions.

Preparation method:

  1. Prepare the noodles according to their pack instructions (this usually involves soaking in hot water). Drain and set aside in a colander.

    2. Meanwhile, heat the coconut oil in a wok over a medium-hot heat and stir-fry the onion and pepper for 3 minutes until starting to soften.

    3. Add the mangetout or sugar snap peas and the Tamari soy sauce, with the broccoli, and cook for a minute.

    4. Fold in the egg noodles with the sesame oil. Cook for 2 minutes and take off the heat.

    5. Scatter the seeds over the top and serve.

Spiced tofu and ginger

Ingredients:

  • 650g / 1½lb firm tofu

Marinade:

  • 10cm/3 inch piece fresh ginger
  • 3 cloves of garlic, crushed
  • 75ml/3fl oz Tamari soy sauce
  • 1 tbsp sesame oil
  • 3 tbsp olive oil
  • 1 tsp turmeric
  • 75ml/3fl oz ginger cordial
  • 75ml/3fl oz water

Serves 4

Advance preparation: marinate for 24 hours

Preparation time: 30 minutes (the day before)

Cooking time: 30 minutes

Preparation method:

  1. Pulse the marinade ingredients in a food processor and pour into a shallow ovenproof dish with a lid.
  2. Cut the tofu into chunks about 4cm/1½ inch square. Add the tofu to the marinade and mix well.
  3. Cover and chill for 24 hours to ensure the flavours mingle.
  4. Take the marinated tofu out of the fridge and preheat the oven to 170oC/Gas mark 3.
  5. Put the lid on the dish and bake in the oven for 25 minutes. Stir gently, take off the lid and bake for a further 10 minutes.

** Serve with rice noodles or brown rice and steamed chard or bok choy.

Benefits of Ginger

A natural painkiller that has potent anti-inflammatory properties. It calms the stomach and gut and reduces heartburn, as well as nausea. Ginger also benefits circulation as it thins the blood and makes it less sticky.

 

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