By The Smoths
Tenderstem broccoli satay with wild rice
A 25 minute vegan supper, ideal for midweek meals in a hurry. For a little extra crunch, try scattering some crispy fried onions over the top along with the peanuts. Prepare 10 minutes | Cook 15 minutes
Updated at: Thu, 17 Aug 2023 10:34:54 GMT
Nutrition balance score
Great
Glycemic Index
54
Low
Glycemic Load
66
High
Nutrition per serving
Calories680.7 kcal (34%)
Total Fat18.1 g (26%)
Carbs122.1 g (47%)
Sugars13.2 g (15%)
Protein21.4 g (43%)
Sodium276.3 mg (14%)
Fiber10.4 g (37%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
200gTenderstem Broccoli Spears
250gWholegrain Basmati and Wild Rice
Microwaveable
1chilli
large, mild, sliced
2 Tbsproasted peanuts
roughly chopped
30gcoconut cream
2 Tbspsugar-free smooth peanut butter
0.5 x 1lime
juice
1 Tbspreduced salt soy sauce
½ tspmaple syrup
1 clovegarlic
small, finely grated
½ tsproot ginger
finely grated, fresh
5stars
Instructions
Step 1
Serves 2
Step 2
Heat a large non-stick frying pan over a medium-high heat. Trim the broccoli ends and halve the stems lengthways (unless particularly skinny). Add to the frying pan with a splash of water and cover with a lid. Cook for 7-8 minutes, uncovering and pressing down well a few times with a fish slice, and turning the broccoli pieces every now and then, until tender and charred.
Step 3
Meanwhile, make the satay sauce. Put the coconut cream in a small saucepan with the remaining sauce and 1 tbsp water. Heat until just coming to a simmer. Take off the heat and set aside.
Step 4
Heat the rice according to pack and divide between plates. Top with the broccoli, then spoon over the dressing. Scatter with the chilli and peanuts; serve at once.
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