This is a really simple and delicious family meal that is basically just a substantial, satisfying, warm salad packed full of fibre, protein and many antioxidants, minerals and vitamins. Well, I say simple: when I first made it, I used the fabulous Ottolenghi’s recipe, 90% of which comprised instructions for making satay sauce. It took forever and while the end result was scrummy, I have since discovered a cheats’ method that basically takes a tenth of the time and is just as delicious. Just make sure that you use a peanut butter that isn’t loaded with added sugar and you can enjoy this dish without guilt!
The high protein content comes from eggs, tofu and peanuts which are excellent sources for diabetics as they all serve to lower bad cholesterol and boost the blood’s good HDL levels. Obviously , peanuts are very calorific due to their high fat content, but the quantities involved in this recipe will only have around 3g of saturated fats per portion which is not a problem. The addition of (reduced fat) coconut milk and an egg each will add an extra 4.5g or so of saturates, bringing the total meal content up to 7.5g which is a little over a third of a lady’s rda and a tad over a quarter of a man’s. So probably one to enjoy best when you’ve had a porridge and soup day!
Aside from the fats, many of which are really good ones, your body will benefit from a huge dose of vitamin C from the green vegetables and beansprouts as well as a good injection of much of the vitamin B complex and vitamins A and E. So it’s good for our hearts and our brains, while all the fibre from the veggies and the peanuts makes this a winner for the diabetics. It tastes fantastic too, so is a hit with the hedonists and kids.
- 1 tsp Ground turmeric
- 3 Large new potatoes Cut into wedges
- 1/2 Cabbage Cut into chunks (could use broccoli florets instead)
- 100 grammes Beansprouts
- 200 grammes French beans (or mangetout or sugar snap peas) Trimmed
- 1/2 Cucumber Halved lengthways and thickly sliced
- 4 Eggs Hardboiled and quartered
- 100 grammes Firm tofu Cut into 1cm cubes
- 40 grammes Crispy croutons Ready made, low fat if possible
- 3 tbsp Coriander leaves Chopped
- 150 grammes crunchy peanut butter Use a variety without added sugar
- 3 tbsp sweet chilli sauce
- 200 ml Reduced fat coconut milk
- 3 tsp Fish sauce
- 1 1/2 tbsp soy sauce
- Bring two pans of water to the boil, adding the turmeric and potatoes to one and cooking until they are tender.
- Use the other pot to blanch the cabbage for 1-2 minutes (a little longer for broccoli) before removing and repeating with the beansprouts for 30 seconds and the beans for 4-5 minutes (less for mange tout and sugar snaps).
- Pile the blanched vegetables, cucumber, eggs, tofu and most of the croutons in a large serving dish and pour a generous helping of warm satay sauce over it all. Sprinkle with the remaining croutons and coriander and dive in.
- Simply place all ingredients into a small pan and gently warm, stirring occasionally, until well combined and of a pourable consistency.