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Curried Vegetable rice, served with Tuna

Updated: Apr 6, 2022

Tuna contains B12 and Vitamin A, Swede contains Vitamin C and Potassium, all essential nutrients for your body. Potassium is needed for smooth muscle contraction including the muscle in your digestive tract.

Serves 4

2 tbsp. Olive Oil

2 onions, chopped

½ swede peeled and cut into 1cm cubes

200g wholegrain basmati rice

200 ml Coconut milk

260g bag of spinach

Curry mix:

2 tsp. ground cumin

2 tsp. ground coriander

1 tsp chilli powder (or ½ red chilli finely chopped)

2 tsp. turmeric

4 garlic cloves, finely grated

2 tsp. fresh ginger, finely grated

2 tsp. tomato puree

Juice ½ lemon

Tuna steaks

Pre-heat the oven to 190°C/Fan 170°C/Gas 5

Add the onions and swede into a large roasting tray, season and roast in the oven for about 50 minutes, stirring occasionally, make sure the Swede is soft before you remove from the oven.

Meanwhile, cook the rice according to the instructions (could be up to 30 minutes). When cooked, drain and rinse the excess starch from the rice. Remove excess water and keep warm.

Make up the curry paste, then add to the swede and onion mix with the coconut milk, give it a good stir and put back in the oven for about 10 minutes, take out of the oven, add the spinach and put back in the oven and cook for about 5 more minutes or until the spinach has wilted. Remove from the oven, add the rice and stir.

Meanwhile cook the tuna steaks, it could be cooked under the grill or pan fried, estimate this will take about 15 minutes.

If Swede isn’t your thing, then try sweet potato, carrot, parsnips or pumpkin, please explore, but consider your timings might need to be different.

Place the swede and rice mix on the plate, add the tuna and sprinkle on the coriander.

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