Veggie satay: a great week night staple to add to your repertoire
How long do you spend cooking dinner on a week night?
Personally, a little time as possible!
My aim when it comes to week night dinners is to have them as prepped as possible so I just have to add some rice, or salad and heat it up. Some might say I'm lazy, i think i'm realistic. If I don't have something like that sitting waiting for me in the fridge or freezer i will end up eating something that either doesn't satisfy me, or i regret. 🍞 🍕 🥣
This veggie satay recipe is great for batch cooking as its taste and texture only improves, it freezes well, but also it only actually takes 30 mins to make so it is possible to whip up on a week night too. ⏱️
You can't make a satay without peanut butter, so first up lets take a look at the nutritional benefits of peanut butter...
20g can of peanut butter contains: 115kcal | 2.5g carbs | 6g protein | 9g fat
The key watch out with peanut butter is it's fat content. 9g of fat in 20g of peanut butter equates to over 50% fat content, that's because 1g of fat contains 9kcal whereas 1g of protein or carbohydrates contains only 4kcal.
We need to remember that not all fat is bad and we do need fat in our diets, so don't discount the tasty nut butter just yet! Peanut butter is largely unsaturated fats and unsaturated fats are known to reduce bad cholesterol (this is the cholesterol that is linked to increased risk of heart disease). 🥜
Peanut butter also contains omega 6 fatty acid which is good for cell development. So if you were to swap butter on your toast for peanut butter, it would definitely be a healthy switch!
Whilst peanut butter is largely 'good' fats, we just need to be mindful that one spoonful does contain quite a lot of calories if you are looking to either maintain a balanced calorie count to ensure energy in equals energy out, or if you are looking for a calorie deficit in order to lose weight.
So, apart from its fat content what else is noteworthy about peanut butter?
It's a good source of protein, about 25% protein. As with most plant-based proteins we must be mindful that peanut butter is not a complete protein, that's because it is lacking in methionine, which is one of our nine essential amino acids.
Good news however whole grains tend to contain a lot of methionine, so if you pair your peanut butter with a slice of wholegrain toast and a sprinkle of cinnamon you'll be getting all of your essential amino acids. 🙌
Veggie satay recipe (serves 4)
- 2x medium sweet potatoes
- 1x red pepper
- 100g baby corn
- 100g sugar snap peas
- 400g can chickpeas
- 2x medium onions
- 2x thumb sized pieces of ginger
- 2x cloves of garlic
- 1x red chilli
- 1x stalk lemongrass
- 1x tbsp tomato puree
- 3x tbsp peanut butter
- 400g can coconut milk
- 200ml water
- 2 tbsp olive oil
- 1 tsp salt
- Oven on @ 200 degrees
- Peel & chop your sweet potato into roughly 1.5cm chunks, drizzle with olive oil and 1/2 tsp salt. Roast in a pre-heated oven for 20-25mins until a fork slides through.
- Prepare your red pepper, core and chop into 1.5cm chunks - add this to your sweet potato roasting tray after about 15 mins.
- Meanwhile make your satay sauce:
- Peel & finely dice your onions, chilli, garlic, lemongrass & ginger.
- Add it all to a large pan with 1 tbsp olive oil and saute until it all starts to soften and smell amazing!
- Add 1 tbsp tomato puree, peanut butter & coconut milk - stir to combine, it will take a bit of stirring to get it to all melt together and combine into a creamy sauce, leave it to simmer and let the flavours infuse for 5 mins.
- At this point you can blend the sauce to make it smooth or just leave it as is, completely personal preference but I tend to blend it.
- Return your satay sauce to the heat and add the can on drained chickpeas.
- Prepare your baby corn & sugar snap peas and add these to the pan. I tend to just chop the baby corn in half vertically and top and tail the sugar snap peas. It's nice to have a bit of crunch in this dish to contrast with the softness of the sweet potatoes & red pepper.
- Check your roasting sweet potato & red peppers, they should be just about ready by now. Once they're both cooked through add them to the sauce and combine.
- Simmer for a further 5 mins to let all the flavours infuse and then serve.
- Delicious with rice, quinoa or just some fresh spinach leaves.
Check out our live cook-along where I make this recipe if you want to see how I make it https://www.facebook.com/2199555193599413/videos/315505839576440
Drop me a comment below if you make this salad or share your creations on instagram @newnorm_plantbased
Until next week 😘