Fish Kedgeree Made With Quinoa and Sprouted Mung Beans
Smoked Haddock Kedgeree With Quinoa and Sprouted Mung Beans
With this recipe I substitute the typical rice used in kedgeree for quinoa, which is considered a healthier option to rice, although it's a bit more expensive too - here‘s some info: http://www.wholegrainscouncil.org/whole-grains-101/quinoa-march-grain-of-the-month
For those who are used to garden peas in their kedgeree, the sprouted mung beans should have a similar taste. Here’s some info about the health benefits of sprouted beans and seeds: http://healthrecipes.com/growing_sprouts.htm
There's not much nutrition in verbiage, so straight to the recipe:
¾ cup of uncooked quinoa
1½ cups of water
1 cup of sprouted mung beans
1 boiled egg
½ teaspoon black/cayenne pepper/Cajun mix or curry powder (whatever)
50grams (3-4 good florets) broccoli
½ teaspoon of ground turmeric
100grams of smoked haddock
A few sprigs of fresh, chopped coriander/parsley/whatever you fancy
Boil the quinoa in the 1½ cups of water. The quinoa takes about 15 minutes to cook. Once the water comes to the boil you can turn it down to a peep, keeping the lid on the pan. The quinoa will soak up all the water, so you won't need to strain it.
Meanwhile, you can boil an egg, and lightly steam the haddock on the lowest heat possible, in a little milk and a bayleaf if you have one. You'll know it's ready if it parts easily when you press it gently with a fork or spoon.
You can flake the haddock into small pieces, chop the broccoli and egg into half inch pieces, while you're waiting for the quinoa to cook.
Once the quinoa is cooked, add whatever spices and herbs you prefer and stir them in along with the turmeric, and then gently fold in the rest of the ingredients - except, hold back the bean sprouts.
I don't like to overcook the broccoli, but if it's from the supermarket I cook it enough to kill any bacteria, if it's fresh out of the garden (and I'm sure that next door's dog hasn't peed on it) I don't cook it at all.
I certainly don't cook the sprouted mung beans, to avoid killing off the vitamins. If you get them when the sprouts are about ¼-½inch long, (2-3 days after soaking), they taste (to me) just like fresh garden peas.
If you're in a hurry you can cook the broccoli, and haddock from raw mixed in with the quinoa after it's cooked. Give the dish about 15 minutes in the microwave but don't add the boiled egg; eggs explode in the microwave. You can add it with the sprouted mung beans just before serving; they shouldn't cool the dish down too much.
That’s it; garnish it with the herbs, and serve it up.
Sprouted Mung Beans
My wife said she wanted more fish in her diet and I’m always looking for healthy ways to make food interesting... Or, maybe that should be interesting ways to make food healthy? No... I think I meant, new ways to stay out the doghouse.
Anyway, all I’ve done here is take a simple kedgeree recipe and substituted sprouted mung beans for peas, and quinoa, for rice. The smoked haddock stays, but she doesn’t like hot spicy things, so, instead of cayenne pepper, I use ordinary black pepper, which she likes. I like Cajun mix; it’s a bit hot for her taste, but sometimes I sneak a half teaspoon into this dish.
I’m going to assume that you know of the nutritional benefits of sprouted beans, and quinoa. If you don’t, the guff is only a Google away. Anyway, I’ll put a few links up, here and there, which I think should interest you.
You can buy quinoa here
Some Info From Other Hubbers
- Sprout Vegetable Seeds for Big Nutrition: A Tiny Classroom Garden
By sprouting seeds and beans you can harvest a crop in only four or five days. You don't even have to to mess with dirt, soil or growing medium, to get a fresh, edible, nutritious crop...
- Culinary Techniques: Bean Sprouts - How to Grow Your Own Bean Sprouts