Quorn Mince Keema by Catherine Rabess RD
Recipe by Specialist Dietitian and Clinical Lead, Catherine Rabess (BSc Hons RD)
Ingredients
- 500g Quorn mince
- 2 tbsp olive oil
- 2 shallot or white onions, finely diced
- 5cm (thumb size) fresh ginger, peeled and grated
- 3 garlic cloves minced
- 1 can chopped tomatoes
- 1 can chickpeas, drained and rinsed
- 1/4 tsp turmeric powder
- 1/4 tsp chilli powder
- 2 tsp cumin
- 2 1/2 tsp garam masala
- 2 tsp sugar
- 50g frozen peas
- 1 large green chilli (optional), deseeded and finely sliced
- 1/2 small bunch fresh coriander
Method
- Heat oil in a large heavy non-stick pan over a medium-high heat. Once oil is hot add onion, garlic, ginger and fry for 5 - 6 mins until onions are translucent and soft.
- Add the canned tomatoes, chickpeas, ground turmeric, chilli powder, cumin, garam masala, sugar and 1 cup water and bring to the boil. Reduce the heat to low, cover and cook for 15 minutes.
- Stir in the Quorn Mince - breaking up large lumps with a fork or spoon. Cover and cook for a further 25 minutes. Stir occasionally and add more water if necessary.
- Five minutes before cooking time has finished, add the frozen peas and optional green chilli. Once peas are cooked, season and taste. Finish by stirring through fresh coriander.
- Served with pilau rice, natural yoghurt or raita. Also delicious in a flatbread or the traditional South African/Indian way in a hollowed-out loaf also known as Keema Bunny Chow.
Recipe by Specialist Dietitian and Clinical Lead, Catherine Rabess (BSc Hons RD)
Nutritional information
Based on a single 377g portion size
| Energy | 1578kJ |
|---|---|
| Energy | 378kcal |
| Fat | 14g |
| of which saturates | 2.2g |
| Carbohydrate | 24g |
| of which sugars | 9g |
| Fibre | 15.9g |
| Protein | 28g |