Pic of Parsnip and leek curry with apple salad

Parsnip and leek curry with apple salad

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Vegetarian mains

Parsnip and leek curry with apple salad

Main Serves 2 30 min
Delicately spiced vegetable curry with parsnips, leeks and tomatoes, served alongside a crisp and refreshing apple salad and nutty brown basmati rice. Curry powder can vary in strength but, if you are cautious about chilli heat, try adding two-thirds to start. You can always add more later in the cooking process if you want.

Ingredients

  • 100g brown basmati rice
  • salt and pepper
  • 1 leek
  • oil for frying
  • 1 large or 2 small parsnips
  • 2 tomatoes
  • ⅔ tin chickpeas
  • 1 tbsp curry powder
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp ground ginger
  • 1 tsp black mustard seeds
  • 1 apple
  • 15g mint
  • 20g sultanas
  • ½ tsp black onion seeds
  • 150g low fat yogurt
  • 1 lemon

Method

Prep time: 10 min
Cooking time: 20 min
  • Step 1

    Boil a kettle. Rinse the rice in a sieve. Put the rice in a saucepan. Cover with plenty of boiled water. Add a good pinch of salt. Cook on a low boil for approx. 20 mins, until the rice is tender with a little bite.
  • Step 2

    Meanwhile, halve the leek, lengthways. Finely slice, then wash well to remove any grit. Heat ½ tbsp of oil in a saucepan. Gently fry the leek for 5 mins, stirring now and then, while you peel the parsnip(s) and chop into 2cm chunks.
  • Step 3

    After 5 mins, transfer the leek to a plate. Heat ½ tbsp of oil in the same saucepan. Fry the parsnips for 3-4 mins until they take on a little colour.
  • Step 4

    While the parsnips cook, roughly dice the tomatoes and drain the chickpeas (you just need ⅔ of the tin).
  • Step 5

    Add the tomatoes, leek, chickpeas, curry powder, cumin, ground coriander, ground ginger and mustard seeds to the parsnips. Cook for 1 min then add 300ml of boiled water. Season. Simmer for 10-12 mins, until the parsnip is tender.
  • Step 6

    Meanwhile, peel, core and roughly dice the apple. Finely slice the mint leaves.
  • Step 7

    In a bowl, mix the apple, mint, sultanas, yogurt and the black onion seeds. Season with salt and a squeeze or two of lemon juice, to taste.
  • Step 8

    When the curry is ready, taste and adjust the seasoning. Drain the rice and serve it alongside the curry and apple salad.