Rich in a range of vitamins and minerals, peas are an excellent source of vitamin C to boost the immune system and potassium for healthy muscle and nerve function. Peas are also high in fibre, which is good for digestion and for the heart, and in lutein, a natural plant pigment that helps to protect eyesight. Some studies have linked ginger to relief from arthritis and joint pain. Compounds in ginger called gingerols may have antioxidant properties, helping to protect against heart disease and some cancers. Rich in plant-based substances called phytochemicals that help to prevent and protect against disease, onions and shallots are also a great source of the flavanoid quercetin, a strong antioxidant. Some studies have linked quercetin to a lower risk of developing lung cancer. Here's a great recipe for enjoying the all health benefits of peas and ginger together.
How to make spicy punjabi peas with lamb
Preparation 10 minutes
Cooking 30 minutes
Serves 4
- 1 large onion, chopped
- 3.5 cm (1 1/2 in) piece fresh ginger, grated
- 2 chilis
- 2 cloves of garlic
- 30 g (2 tbsp) olive oil or canola oil
- 500 g (1 lb) ground lamb
- 15 g (1 tbsp) garam masala
- 10 g (2 tsp) turmeric
- 240 g (1 c) chopped, peel tomatoes
- 240 g (1 c) frozen peas
- Fresh cilantro
- 240 g (1 c) low-fat plain yogurt
1. Put chopped onion, grated ginger, two finely chopped chilis and two chopped cloves of garlic in a blender, or a bowl if you have a stick blender, and process to a coarse paste.
2. Heat olive oil or canola oil in a large frying pan over a medium heat. Add the paste and stir until fragrant. Add ground lamb, garam masala and turmeric and cook, stirring, for five minutes, or until the meat is lightly browned. Add chopped peeled tomatoes, cover and cook over medium-low heat for 20 minutes.
3. Add frozen peas and continue cooking for another five minutes. Add salt and pepper to taste. Stir a handful of chopped fresh cilantro into one cup low-fat plain yogurt and serve it with the lamb.
Cook’s tip
Serve with white or brown rice or chapatis (Indian flatbread).
Nutrtional information: 352 calories • 20 g fat • 6 g saturated fat • 15 g carbohydrates • 29 g protein • 2 g fibre
