Mung Bean and Coconut Curry Ingredients

 1 Tbsp./15-30ml coconut oil or olive oil  1 Tsp./5ml whole cumin seeds  ½ Tsp. Fenugreek seeds whole  9 cloves garlic crushed and sliced or chopped up (about 3 Tbsp./45ml crushed garlic)  1 400g tin/14oz chopped tomatoes  2 Tbsp./30ml freshly grated ginger  1 Tbsp./15ml ground coriander  1 Tsp./5ml turmeric  1 Tsp./5ml sea salt  750ml/3 cups water (use 500ml/2cups for Instantpot if you want it less like a soup and more like a curry)  220g/9oz/1 cup mung beans picked over for stones and soaked for 4 hrs.  400ml/14 fl oz/1 can coconut milk  1-2 medium limes to taste  30g/4.5oz/ ½ cup fresh cilantro chopped

Instructions

1. In a large pot (Le Creuset, Dutch Oven, Cast Iron) heat the cooking oil over medium heat.

2. Add the cumin and fenugreek seeds and bloom for about 30 sec - 1 minute, until they start to pop but catch them before they colour.

3. Add the garlic, and sauté for 2-3 minutes until just before it starts to colour, but watch it very carefully so that it doesn't burn or you will end up with a bitter taste.

4. Add the ground coriander, turmeric and stir for 30 sec – 1 min till you get the aroma.

5. Add the grated ginger and the chopped tomatoes and salt. Stir to combine.

6. Sauté this mixture for 5 minutes, stirring frequently.

7. Add the water and mung beans. Bring the mixture to a simmering boil then drop down to a low heat, cover, and simmer for 30 minutes, stirring the mixture once or twice. Be careful not to break up the beans, you just don’t want it to stick to the bottom.

8. Taste a few mung beans to make sure they are cooked. If they are, stir in the coconut milk, and warm through. 9. Once the curry comes to the boil turn off the heat. Stir in the coriander and the lime juice tasting as you go. 10. Serve with brown rice/Quinoa or cauliflower rice and a lime wedge for extra zing!

INSTANT POT INSTRUCTIONS 1. Using the sauté function, heat your Instant Pot on normal heat. Add the cooking oil, and then follow the instructions above to adding the mung beans and the water. (The instapot will use less water than if it is cooking on the hob so 500ml rather than 750 should be enough unless you want it more soup like).

2. Place the lid on your Instant Pot and put on manual pressure cook HIGH setting for 10 minutes. It should take about 15 minutes to come to pressure.

3. Allow the pressure to release naturally (this should take about 20 min) and remove the lid once safe.

4. Stir in the coconut milk, cilantro, and lime juice and serve.

Source: Adapted by Kate Waters from ‘Hey Nutrition Lady’

Whole Roast Cauliflower

There are lots of different ways to roast a cauliflower whole. Some steam if first for anywhere between 5-10 min before roasting. I prefer to steam whilst roasting! A tray of water sits in the oven below the cauliflower making a nice steam and helping to soften the cauliflower whilst it roasts. Here I have done a simple marinade but you can roast it on a tomato sauce, do an Asian marinade (careful with anything sweet being in the oven for so long, it tends to burn as I found out!), or even mash some anchovies with garlic and oil and dried herbs and rub that in…. experiment!

Serves 4

Ingredients

 1 whole cauliflower head  2 tbsp. /30ml olive oil  Pinch ¼ tsp/ 1.25ml salt

Method

1. Heat the oven to 200°C/400°F. 2. Take the cauliflower and cut off base so it has a nice flat bottom. Trim back the leaves so you can see all the white head. 3. Rub olive oil and a pinch of salt into the cauliflower head. 4. Place a baking tray in the bottom of the oven and half fill it with water. 5. Place your cupflower onto a baking tray and place above the tray of water; the idea is that you are steaming it. 6. Roast for 30 min, checking it at 20 min that it is not soft already. 7. Take out of the oven and check with a knife that it cuts easily like butter! Serve with the rocket and basil pesto, a tomato sauce or any of the dips and sauces that will be suggested in herbs and spices.

Notes

You may like your cauliflower very soft in which case cook for 30-40 min, or you may like it with more bite in which case check at 14 min. The steam in the oven helps to cook it.

Source: Recipe by Kate Waters