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Coconut Quorn Korma
A vegetarian recipe that's full of delicious, creamy, exotic flavours.
What you need
- 1 small onion, sliced
- 2 cloves garlic, crushed
- 2 1/2 cm piece fresh root ginger, grated
- 6 tsp sunflower oil
- 3 green cardamom pods, lightly crushed
- 3 tsp mild curry paste
- 200 g canned chopped tomatoes
- 350 g quorn pieces
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1 pinch cayenne pepper
- seasoning
- 250 ml vegetable stock
- 50 g creamed coconut, chopped
- 45 ml yogurt or creme fraiche
- 6 tsp chopped fresh coriander
Method
Heat half the oil in a frying pan and stir-fry the Quorn pieces for 5 mins. Add the spices and ensure Quorn pieces are well coated. Cook for a further 3 mins.
Meanwhile, heat the remaining oil in a large, deep frying pan and fry the onion, garlic, ginger, and split cardamom pods for 5 mins. Add the curry paste, chopped tomatoes, stock, seasoning and creamed coconut and bring to a gentle simmer, stirring to ensure the creamed coconut melts into the sauce.
Add the coated Quorn pieces to the tomato mixture and stir well. Bring to the boil, turn heat down and simmer without a lid for 5-10 mins or until thick, stirring occasionally.
Take off the heat and stir in the yogurt or creme fraiche before serving.
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Preparation 5 minutes Cook 20 minutes Total 25 minutes -
Energy 338 kcal/serving Fat 6.15 g/serving Carbohydrates 24.49 g/serving Glycaemic Index 20 Glycaemic Load 1.27 
Serving suggestion
Garnish with sprigs of fresh coriander. Serve with rice, and a tomato and onion salad.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1421 | 506 | 10475 | 8350 |
| Energy (kcal) | 338 | 120 | 2500 | 2000 |
| Protein (g) | 28.8 | 10.3 | ||
| Carbohydrate (g) | 29.7 | 10.6 | 345 | 275 |
| Fat (g) | 17.3 | 6.15 | 95 | 70 |
| Fat (saturated) (g) | 6.39 | 2.27 | ||
| Fibre (g) | 10.5 | 3.74 | ||
| Sodium (mg) | 2209 | 786 | ||
| Salt (equivalent) (g) | 5.52 | 1.97 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 49.4 | 17.6 | 800 |
| Vitamin B-12 (µg) | 0.39 | 0.14 | 1 |
| Vitamin B-6 (mg) | 0.20 | 0.07 | 2 |
| Vitamin C (mg) | 10.1 | 3.59 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.41 | 0.15 | 10 |
| Zinc (mg) | 6.77 | 2.41 | 15 |
| Calcium (mg) | 138 | 49.2 | 800 |
| Folate (mcg) | 52.7 | 18.8 | 200 |
| Iron (mg) | 3.12 | 1.11 | 14 |
| Magnesium (mg) | 94.6 | 33.7 | 300 |
| Niacin (mg) | 1.22 | 0.43 | 18 |
| Pantothenic acid (mg) | 0.92 | 0.33 | 6 |
| Riboflavin (mg) | 0.76 | 0.27 | 1.6 |
| Phosphorous (mg) | 504 | 179 | 800 |
| Thiamin (mg) | 0.15 | 0.05 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, cayenne pepper, green cardamom pods or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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