Food Friday – Vegetable Pakora & Mint Chutney
Welcome to this week’s Food Friday
We’ve teamed up with Inspire Wellbeing and Nutrition Advisor, Sal Hanvey to provide a series of delicious and healthy meals as part of #FoodFriday. This month, Sal takes us through her recipe for Vegetable Pakora & Mint Chutney.
Vegetable Pakora & Mint Chutney by Sal Hanvey
Vegetable Pakora & Mint Chutney
Serves 2-3 people
Preparation Time: 20 mins
Cook Time 10 mins
Total Time: 30 mins
Ingredients list:
200g Gram Flour-MUST BE Gram Flour (same as chickpea flour)
Oil for frying- rapeseed or sunflower. (Shallow fry)
1/2 aubergine or courgette
Thumb sized piece Fresh ginger
3 green chillis
1 tsp Ground coriander
1 tsp Ground fenugreek (optional)
1 tomato
2 potatoes
1/4 Cauliflower
1 Onion
1 Lemon
1 tsp Chilli powder
1 tsp (Important) – Garam masala powder
A handful of Fresh mint
A handful of Fresh corriander
100g Natural yoghurt of choice (could be coconut yoghurt)
Sugar of choice (could be stevia)
Method:
Blend a small tomato, 1/2 thumb piece size ginger and 1 green chilli to a paste and set aside.
In a large mixing bowl- mix 100g gram flour with 1 tsp of each of the following: Chilli powder, garam masala, coriander powder.
Chop small onion, 1/4 cauliflower, 1 medium potato, grated, and thinly sliced 1/4 aubergine or courgette. Slowly add 75ml water.
Add the vegetables to the flour mix and mix well, then add the tomato paste mix.
Add a squeeze of lemon juice and salt and pepper. Set aside and make the sauce.
Take a small bunch of mint and same for coriander and put into a jug.
Add 1 chilli, a thumb size piece of ginger, chopped, 1 tsp sugar, salt pinch, splash of water, squeeze lemon juice, 1/4 tsp garam masala and 100g plain yoghurt and hand blend.
Heat enough oil to shallow fry pakora to 180 degrees approx in deep frying pan.
When warm enough, start to form small balls and squeeze them and add to the oil. Repeat and fry for approx 4 minutes each side.
Place on kitchen roll, transfer to plate and serve with a lemon wedge and the mint sauce.
Nutritional Information:
Mint is a great digestive aid
Gram Flour is a great source of protein
This recipe is FREE FROM:
Gluten
Wheat
Dairy (optional)
Sugar (optional)
Nut
Egg
Sal Hanvey
About Sal Hanvey
Sal Hanvey is an award winning Nutrition Consultant. She has a real passion for finding ingredient substitutes and alternatives for those people with food intolerances, or allergies, without compromising on nutritional value or taste.
Sal writes for various publications around the subjects of nutrition and well-being. Sal offers ‘Stir Crazy’ cook-a-long classes online to help people to connect, or re-connect to the universal language that we all know and love- to enjoy good food. The classes are interactive, live and very much nutrition led.
This series of #FoodFriday is kindly supported by Inspire Wellbeing and the Change Your Mind programme. Change Your Mind It is a joint programme run by Inspire and the Public Health Agency. It is Northern Ireland’s regional campaign to tackle stigma and discrimination around mental health. They are funded by Comic Relief and work in partnership with a range of organisations and community networks across Northern Ireland.
They are a grassroots campaign shaped by the collaboration of communities, organisations and individuals who are championing the message against mental health stigma across society – a campaign for people, driven by people. Read more here.