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Carrots – star of the show in July’s kitchen!

My Gran always used to say eat your carrots and you’ll be able to see in the dark! Well it turns out it’s not just an old wive’s tale! Carrots are high in a compound called beta carotene which is important for eye health. Not only that but they are full of vitamins and minerals as well as antioxidants due to their orange colouring. They’re even believed to be good for skin elasticity and our teeth and gums!

This recipe really lets the carrot take centre stage instead of just being a side dish!

Carrot Biryani       

Serves  2 takes about 15 minutes

Good glug olive oil

1 small onion

Salt

½ green or red chilli  chopped (deseeded if you don’t like it very hot)

1 garlic clove   peeled & crushed

2 tspns garam masala

¼  tsp turmeric

Water or vegetable stock

2 medium carrots grated

1 x 200g pouch brown basmati rice

75g frozen peas

35g cashews

S&P

Coriander and coriander yoghurt (see recipe below)

  • Dry fry your cashews, turning often, for a few minutes over a fairly high heat until toasted then put to one side
  • Slice the onion in half and peel then slice thinly lengthways into julienne strips. Heat a good glug of oil in a deep, lidded frying pan and add the onion & a good pinch of salt. Fry over a medium heat for about 5 minutes until softened but not browning
  • Add the chilli and garlic and continue to stir fry for just a couple of minutes
  • Add the garam masala and the turmeric along with a splash of stock and stir to coat the onions. Heat for a couple of minutes
  • Add in your grated carrot, stirring well to coat then add in the rice, peas and cashews. You might need to break up any clumps of rice.
  • Stir well together then pop a lid on the pan and cook over a highish heat for about 5 minutes.
  • Keep stirring occasionally and add splashes of water now and again if it’s looking a bit dry or sticking to the base of the pan
  • When everything is heated through but the carrots still have a bite, scatter with chopped coriander and a few spoons of coriander yoghurt and serve.

 

Make a batch of coriander yoghurt by simply adding 2 tablspoons of chopped fresh coriander to 4 tablespoons of Greek yoghurt. Serve on the side with the carrot biryani.

 

Quick tip – Carrot and mango cheese sandwich

Make a really tasty cheese sandwich with a twist!

Grate a carrot and mix together with 2 tablespoons of mango chutney. Add in a good quantity of grated, strong cheddar then use this to fill your sandwich.