Low in oils and sugar, high in slow release carbs and a substantial source of protein (which some wrongly think vegans don’t get enough off) 🌱 This is a dish to try on your meat free days. The traditional peanut butter sauce that we often associate with chicken, transforms a veggie dish into a hearty family dinner. To keep this as healthy as possible, make sure to go for good brands of peanut butter with as little additives as possible. If you are allergic to peanuts or simply don’t like the taste, this is still amazing if substituted with cashew butter.
This recipe is vegan and serves 3 large dishes.
Ingredients:
- Sweet potato, 4, medium
- Mushrooms, 1/2 of a punnet
- Uncooked white quinoa, 400 g
- Garlic cloves, 2
- Ginger, fresh, 1 inch
- Parsley, fresh, handful
- Chilli flakes, 1 tsp
- Peanut butter, 6 tbsps
- Lime, fresh, 1/2
- Veg stock (2 cups for the quinoa and half a pint for the satay sauce)
- Salt and pepper to taste
- Peel, cube and water fry the sweet potatoes for five minutes or until they are golden brown.
- Add the mushrooms to the pan and fry for a further five minutes (make sure the pan doesn’t go dry by adding more water).
- Add 1 part quinoa to 2 parts water (with diluted or homemade veg stock) into a saucepan on medium heat, until all of the water is evaporated and absorbed. This will take around 15 mins.
- Chop a handful of fresh parsley, 2 garlic cloves, half an inch of ginger and grind in a mortar and pestle with the chilli flakes, into a paste
- Add a veg stock into half a pint of boiling water, along with the paste and six tbsps of peanut butter.
- Pour the sauce in with the sweet potato mushrooms in a saucepan with a squeeze of half a lime.
- Pour the sauce and veg over a bowl of quinoa and you have the above. Garnish with a touch of fresh parsley.
The Food Anatomist 