spicy | 3 Valley Vegans

Approximate cost of ingredients less than £1 as long as you use the oil and flavourings in this and other dishes regularly.

Ingredients

• 1 small white onion, diced

• 1 garlic clove, peeled and crushed

• 1 can of mushy peas

• 1/2 to 1tsp curry powder to taste

• Oil

• Salt, black pepper, vinegar to taste.

Method

• Place a tablespoon of oil in the saucepan.

• Add the onion (diced), garlic clove (crushed), and fry on low heat for around 10 minutes until they are transparent.

• Add in the curry powder and seasoning. Cook for a further 2 minutes, stirring to prevent burning. Add teaspoons of water if necessary.

• Add the tinned mushy peas. Mix and add more water a spoon at a time to achieve the right consistency.

• Let it simmer on low heat for around 15 minutes, stirring to prevent burning. Turn off the heat and let it rest and further cook with the lid on for around 30 minutes.

• Serve with rice and veg / veg curry.

Serves 2

Photo of a grill tray containing air-fried potatoes

Approximate cost of ingredients less than £1 as long as you use the oil and flavourings in this and other dishes regularly.

Ingredients

• 350 grams (g) potatoes

• 1 teaspoon (tsp) dried oregano

• 1 tsp garlic granules (or 2 crushed/chopped garlic cloves)

• 1 tsp smoked paprika

• 1/2 tsp chili flakes

• Salt and pepper to taste

• 1 tsp olive oil (cheaper oil will do!)

Method

• Peel and cut the potatoes in small cubes.

• Wash them and put them in a mixing bowl, along with the spices and olive oil and mix well.

• Add them in the air-fryer and cook for 25-28 minutes at 180°C. Turn them half way through.

You can also cook this dish in an oven. Just amend the cooking time to 35 minutes approximately.

This recipe is based on one by Natlicious Food (https://natliciousfood.com/). You can view the original recipe at https://natliciousfood.com/recipes/spicy-air-fryer-potatoes.

Potatoes are an excellent source of carbohydrates, making them a good energy provider. Potatoes are also rich in dietary fibre. This helps to maintain digestive health and can aid in lowering cholesterol levels. They contain a variety of vitamins and minerals including high levels of vitamin C (important for immune system function, skin health, and iron absorption) and significant amounts of potassium. Potassium can help regulate blood pressure. Potatoes also provide vitamin B6, a vitamin crucial for brain function and mood regulation.