Vegetarian Jamaican rundown recipe
Rundown is based on coconut milk. This healthy take honours the Caribbean spices while upping the veg and using low-fat coconut milk.
Prep: 20 mins
Cook: 25 mins
Serves 4
Ingredients
- vegetable oil spray
- 1 small onion, chopped
- 3 medium spring onions, cut into strips
- 3 cloves garlic, finely chopped
- 3 sprigs fresh thyme
- 1 teaspoon all-spice powder
- 1 teaspoon curry powder
- 100g aubergine, chopped into cubes
- 100g butternut squash, deseeded and cut into cubes
- 1 small red bell pepper, cut into strips
- 90g broccoli florets, thinly chopped
- 2 tins kidney beans in water, drained
- 90g carrots, peeled and cut into strips
- 50g baby corn, cut into strips
- 80g cho cho, cut into strips
- 80g green beans
- 400ml low-fat coconut milk
- half a teaspoon black pepper
- 1 teaspoon salt (optional)
To serve (optional)
- 130g brown basmati rice, washed with cold water and steamed
Seasoning tip
Always taste your food before adding salt – eating too much salt can increase blood pressure.
Method
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Add 4 sprays of oil to a large non-stick pot on low heat. Add the onions, garlic and thyme, and sauté on low heat for 30 seconds.
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Stir in all-spice powder and curry powder, and gently cook for 1 minute.
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Stir in all the remaining vegetables and kidney beans, cook on medium heat for 60 seconds, then pour in the coconut milk. Stir well.
Information:For some spiciness, add a halved scotch bonnet pepper along with the rest of the veg, then remove along with the thyme before serving.
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Cover the pot and bring to the boil, then gently simmer on low heat for 15 to 20 minutes.
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Add salt (if using) and pepper, stir and simmer for another 5 minutes, until the veg is has softened and cooked through. Remove the thyme sprigs and serve with a small (75g) portion of steamed brown basmati rice.
Information:This dish freezes really well – so why not cook in batches, freeze for up to a month in labelled containers.
