I created this healthy kedgeree dish for one of my cooking demos at the Ideal Home Show 2019 at Olympia, London. Inspired by the “Best of British” theme, this dish, traditionally served in the days of the Raj in colonial India, is a popular breakfast or brunch choice. My version retains the delicious and already healthy ingredients, but uses fibre-rich cauliflower and protein-rich quinoa, instead of the traditional rice, as a base. This is an incredibly easy meal to assemble and a real crowd pleaser!
Here’s a video of a live cooking session where I was making this delicious dish; you’ll also learn how to cook quinoa successfully, the benefits of using ghee as well as plenty more cooking and nutrition tips. I hope you enjoy it!
Healthy Kedgeree with Cauliflower Rice and Quinoa
Ingredients
- 1 small Cauliflower Cut into florets
- 1 large Onion Finely chopped
- 150 g Peas Cooked from frozen
- 200 g Smoked Haddock fillets undyed
- Milk/Water for poaching
- 180g Cooked Quinoa according to packet instructions
- 2 Eggs Hard Boiled and chopped
- 1 tbsp Ghee or Coconut Oil (V)
- 1 tbsp Curry Powder
- 1 tsp Ground Cumin
- 1 tbsp Turmeric
- Sea Salt & Pepper to taste
- 1 small handful fresh Coriander for garnish
- 1 Lemon cut into wedges
- 1 fresh red/green Chilli or dry flakes for garnish
Instructions
- In a small shallow pan, cover the fish with milk or water, bring to the boil and gently simmer for 10mins until the fish is cooked. Remove and allow to cool before breaking the fillets up into small flakes. Set aside.
- In the meantime, prepare the cauliflower; using a large knife, gradually chop the florets into small pieces using a sharp knife or hand chopper, until they resemble breadcrumbs. Ensure they are not too fine so that they retain a little bit after cooking. Set aside.
- In a large non-stick frying pan, heat the ghee (or coconut oil) over medium heat and gently fry the onions for 5 mins until translucent, soft and golden.
- Add the cauliflower rice to the onions and sauté for a further 2-3mins until soft, gently stirring continuously.
- Next, add the curry powder, cumin and turmeric and toss to combine well over low heat for 2 mins allowing the flavours to infuse. Season to taste.
- Now add the cooked quinoa and mix well so the spices are well combined, before adding the cooked peas. Check to season and continue to warm through gently for 2-3mins.
- Arrange in a large serving bowl and mix in the chopped eggs and flaked haddock pieces. Garnish with torn coriander leaves and a squeeze of lemon.
Notes
Nutritional Nugget:
With fish, eggs and quinoa, this dish boasts an incredibly high first class protein content, providing the full range of essential amino acids, with the word "essential" meaning that it must come from the diet. As a vegan flexible dish, omitting the fish and eggs still allows this to be a good quality vegan stand-alone choice, with the quinoa and peas providing good amounts of protein. This low GI meal is high in fibre, providing 2 portions of vegetables and is slow releasing to keep you fuller for longer. An ideal meal choice if you're Intermittent Fasting.Nutritional Nugget:
With fish, eggs and quinoa, this dish boasts an incredibly high first class protein content, providing the full range of essential amino acids, with the word “essential” meaning that it must come from the diet. As a vegan flexible dish, omitting the fish and eggs still allows this to be a good quality vegan stand-alone choice, with the quinoa and peas providing good amounts of protein. This low GI meal is high in fibre, providing 2 portions of vegetables and is slow releasing to keep you fuller for longer. An ideal meal choice if you’re Intermittent Fasting.
Want to get started with Intermittent Fasting?
Check out my comprehensive beginner’s guide to get you going.
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