- Soil Association
- September- Meat-Free
Free From Meat: Mira Manek's Curried Courgetti
Mira says: "Rather than make a pasta or a wannabe noodle dish using the famous courgette, why not try something that converts it into a simple and light curry, rich in flavour and creamy, but without the cream! It can be eaten hot or cold, with a side of quinoa or brown rice, or just add a spoon of yoghurt and cool down the spice. I’ve served this courgetti as an appetiser at one of my feasts and it got a lot of love! While I prefer it cooked and hot, it can very easily be eaten cold, and tastes delicious, of course!"
Serves 4 as a side, 1 as a main
For the Courgettini
1 medium to large courgette
1 teaspoon coconut oil
1 teaspoon chopped/ blended green chillies
¼ teaspoon turmeric
4-5 cherry tomatoes
coriander for garnishing, optional
For the Sauce
handful cashews, 40g
3 tablespoons natural yoghurt, 60g
2 tablespoons coconut milk, 50ml
¼ teaspoon salt
¼ teaspoon cumin
squeeze of lemon
Start by placing all the ingredients for the sauce in the blender or in a bowl, to allow the cashews to soak for 20 minutes or longer (you can even soak overnight in the fridge).
Now place the courgette in a spiraliser to make the courgettini.
Blend together the ingredients for the sauce and keep on one side.
Heat the oil and chopped green chillies or green chilli paste in a pan on low heat for a minute or less before adding the turmeric powder.
Stir this for a few seconds, then pour the sauce into the pan and add the courgettini.
Stir the sauce and courgettini lightly for just a few minutes.
Taste the sauce and add more salt if needed.
Add the chopped cherry tomatoes in to the mixture and serve with a garnishing of coriander.
Note from the editor:
This dish proves that skipping meat doesn't mean skipping flavour. This light and spicy dish is the perfect dish to have as a side at dinner, or as a main at lunch, to bring a little summer into your autumn. Why not try a meat-free dish this autumn?
Meet the Chef
"This curried courgettini makes the perfect light lunch" Chef and Food Blogger