You can actually avoid a lot of saturated fat by avoiding meat sometimes. I’m not saying become a vegetarian, but why not have one meat-free day per week?
This little vegetarian treat was a hit when I cooked it for myself and my vegetarian friend. She had it with about four papadums, whereas I had one. Papadums aren’t the healthiest, but if you buy raw ones from the supermarket and pop them in the microwave for 10-20 seconds they look absolutely amazing, taste great and have none of the fats involved in deep frying in oil. This is what I mean by raw papadums.
So here is a very useful recipe from diabetes.co.uk which you can view here.
Vegetarian keema (serves 4)
2 tablespoons vegetable oil
2 medium onions, finely chopped
200g chopped tomatoes, finely chopped
4 garlic cloves, finely chopped
4 teaspoons ginger, finely chopped
1 green chilli, finely chopped
2 teaspoons fresh coriander
1 teaspoon cumin seeds
1 teaspoon turmeric
300g vegetarian mince (quorn)
100g button mushrooms, chopped
salt to taste
- Pour the vegetable oil into a frying pan, and place the pan over a medium heat.
- Once the oil’s hot, add the onions and fry until they’re brown, stirring throughout. This should take around 4 minutes.
- Whizz the tomatoes in a food processor.
- Throw in the garlic and ginger, then cook for another minute.
- Mix in the tomatoes and chilli.
- Cook for another 4 minutes.
- Stir in the coriander, cumin and turmeric.
- Cook for 2 minutes.
- Place the vegetarian mince and the mushrooms into the mixture and cook for 5 minutes.
- Pour 80ml of water into the mixture and simmer for 3 minutes.
- Your dish is now ready to serve.
198 calories; 7.2g fat; 1g saturated fat; 7g carbohydrate; 17.4g protein; 2.4g fibre
I recommend serving this dish with some brown rice or, as I did, a papadum if you’re feeling slightly less hungry (ha!). 100g cooked brown rice is a (slightly) small amount but is what you should aim for if you’re dieting, but given the low calorie and fat content in the keema you can get away with some extra rice in the dish.
When following this recipe it is MUCH easier when you actually are cooking for four. When I was cooking for two I had to halve the ingredients and, somehow, got a little muddled so ended up adding water to the keema (hence the leaky water in picture two – it won’t happen to you if you follow the recipe).
Happy veggie cooking!