Chilli And Coriander Sauce Food

QUINOA CHILLI WITH AVOCADO & CORIANDER

Quinoa chilli with avocado & coriander image

Pack in the nutrients with this meat-free chilli. It delivers five of your 5-a-day and is low in fat

Provided by Sara Buenfeld

Time 55m

Number Of Ingredients 16

Ingredients

1 tbsp rapeseed oil
1 onion , sliced
2 garlic cloves , chopped
1 green pepper , chopped
½-1 tsp smoked paprika
½-1 tsp chilli powder
2 tsp cumin
2 tsp coriander
400g can chopped tomatoes
½ tsp dried oregano
2 tsp vegetable bouillon powder (check the label if you're vegan)
80g quinoa , rinsed under cold water
400g can black beans , drained and rinsed
generous handful of coriander , chopped
2 tbsp bio yogurt or coconut yogurt (optional)
1 small avocado , stoned, peeled and sliced

Steps:

Heat the oil in a non-stick frying pan and fry the onion and garlic for 8 mins. Add the pepper and spices to taste and fry for 1 min more.
Tip in the tomatoes and a can of water, stir in the oregano, bouillon and quinoa, bring to the boil, then cover and simmer for 20 mins.
Stir in the black beans and cook, uncovered, for 5 mins more. Add most of the coriander, then serve topped with the yogurt (if using), the remaining coriander and the avocado slices.

Nutrition Facts : Calories 565 calories, Fat 21 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 63 grams carbohydrates, Sugar 21 grams sugar, Fiber 20 grams fiber, Protein 22 grams protein, Sodium 0.4 milligram of sodium

CORIANDER AND GARLIC SAUCE

Coriander and Garlic Sauce image

The tang of these two feisty friends makes for a zesty accompaniment to any meal, especially a chinese spread.

Provided by Tarla Dalal

Categories Indian Dips / Sauces Low Cal Pickles/ Sauces / Chutneys No Cooking Veg Indian Quick Indian Dips, Gravies & Sauces

Time 5m

Yield Makes 0.5 cups

Number Of Ingredients 6

Ingredients

1 tbsp finely chopped coriander (dhania)
1 tbsp chopped garlic (lehsun)
1 tbsp chopped green chillies
1/2 tbsp lemon juice
1 tbsp powdered sugar
2 tsp white vinegar

Steps:

MethodCombine all the ingredients along with 2 tbsp water in a bowl and mix well.Adjust the sweetness as required.Serve immediately or store refrigerated.

Nutrition Facts :

GRILLED CHILLI & CORIANDER SALMON WITH GINGER RICE

Grilled chilli & coriander salmon with ginger rice image

For a quick and healthy dinner try this tasty salmon dish, full of fresh flavours

Provided by Mary Cadogan

Categories Dinner, Lunch, Main course

Time 20m

Number Of Ingredients 9

Ingredients

2 skinless salmon fillets , about 140g/5oz each
1 red chilli , deseeded and finely chopped
small bunch coriander , chopped
1 lime , halved, for serving
2 tbsp olive oil
1 onion , chopped
small piece fresh root ginger , finely chopped
1 garlic clove , thinly sliced
100g basmati rice

Steps:

Heat 1 tbsp oil in a pan and put the kettle on to boil. Fry the onion for a few mins until lightly browned. Stir in the ginger and garlic, fry for 1 min, then stir in the rice. Add 300ml boiling water and a little salt, then bring to the boil. Cover and cook for 10-12 mins until the rice is tender. Heat grill to medium.
Brush a baking tray lightly with a little oil. Put the salmon on top and grill for 4-5 mins, then scatter with chilli, coriander, remaining olive oil and seasoning. Grill again for just 4-5 mins until the salmon is cooked through. Serve with the rice and lime halves for squeezing over.

Nutrition Facts : Calories 546 calories, Fat 27 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 46 grams carbohydrates, Sugar 4 grams sugar, Fiber 1 grams fiber, Protein 33 grams protein, Sodium 0.17 milligram of sodium