A healthy diet should include plenty of vegetables to provide fibre as well as vitamins and minerals. Here, spices transform everyday vegetables.
ingredients
serves 4
1 1/2 pound small new potatoes
1 small cauliflower
6 ounce French beans
1/4 pound frozen peas
small piece of fresh root ginger
2 tbsp sunflower oil
2 tsp cumin seeds
2 tsp black mustard seeds
2 tbsp sesame seeds
juice of 1 lemon
ground black pepper
fresh cilantro, to garnish (optional)
method
1. Scrub the potatoes, cut the cauliflower into small florets, and trim and halve the French beans.
2. Cook the vegetables in separate pans of lightly salted boiling water until tender, allowing, 15-20 minutes for the potatoes, 8 - 10 minutes for the cauliflower and 4 - 5 minutes for the beans and peas. Drain thoroughly.
3. Using a small, sharp knife, peel and finely chop the fresh ginger.
4. Heat the oil. Add the ginger and seeds. Fry until they start to pop.
5. Add the vegetables and stir-fry for 2 - 3 minutes. Sprinkle over the lemon juice and season with pepper. Garnish with cilantro, if using.
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more information
Other vegetables could be used, such as zucchinis, leeks or broccoli. Buy whatever looks freshest and do not store vegetables for long periods as their vitamin content will deteriorate.
