Cauliflower and kale noodles
Full of fibre, this recipe makes a lovely filling meal.
Chef
Ingredients
Dressing
Juice of 2 limes or 1 lemon
2 tablespoons olive oil
3 tablespoons reduced-salt soy sauce
Thumb-sized piece of fresh ginger, peeled and finely grated
Dried chilli flakes, to taste
2 garlic cloves, crushed / finely chopped
1 teaspoon maple syrup or honey
1 teaspoon toasted sesame oil
Noodles
2 tablespoons olive or vegetable oil
1 medium cauliflower, including leaves
200g cavolo nero or kale, stalks removed and leaves finely sliced
250g wholewheat noodles
To serve
4 eggs
50g cashew nuts
4 tablespoons kimchi
Method
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Step 1
Preheat the oven to 200°C/ 180°C fan/ gas mark 6. Trim any ratty leaves and the stalk from the cauliflower, wash it under cold running water, then cut the main cauliflower into florets and the leaves into chunks. Toss the florets and the leaves in 1 tablespoon vegetable oil and put in the oven to roast for 30 minutes, stirring after 15 minutes.
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Step 2
Put all of the ingredients for the dressing in an empty, clean jam jar and give it a good shake.
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Step 3
Boil a large pan of water and, once boiling, add the noodles and cook according to pack instructions (usually about 4-5 minutes). Drain well and set aside.
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Step 4
Heat the remaining 1 tablespoon vegetable oil in a large frying pan over a medium-high heat then add the cavolo nero or kale. Cook, stirring regularly, for about 4 minutes until it is tender.
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Step 5
Add the cooked noodles and the cauliflower into the pan of cavolo nero or kale and pour over the dressing. Stir well to coat it with the dressing. Cook for a few minutes until everything is hot.
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Step 6
If serving with cashew nuts, heat a small frying pan on a medium heat (no oil) and add the cashews. Cook them for about three minutes until toasted, shaking the pan regularly so they don’t burn. If you are having eggs, poach or fry them while the noodles, cavolo nero or kale and cauliflower are finishing cooking. To serve, plate up the noodles, cauliflower and cavolo nero or kale, place an egg on top, sprinkle over some cashews and add a tablespoon of kimchi, if using.
Food facts
The noodles are the main source of carbohydrate in this dish and the values have been provided for those who have trained in insulin adjustment.
Nuts tend to be high in potassium and phosphate but you can use a small quantity of cashews in this recipe to add an extra crunch. Noodles are low in potassium allowing the addition of un-boiled vegetables to this meal.
If you have been prescribed a phosphate binder, ensure you take them with this dish.
This recipe meets the criteria for a low protein meal. You may wish to add additional egg if you have higher protein requirements, but it would no longer be a low phosphate dish.
Use gluten-free noodles (eg buckwheat or rice noodles) and tamari instead of soy sauce (choose low-salt if you can).
Check that the kimchi hasn’t been made with fish or shellfish.
Exclude the egg and use maple syrup, not honey, in the dressing. Check kimchi ingredients if using.
Choose regular noodles and leave out the pricier optional extras such as kimchi and cashews.
The dressing can stored in the fridge for two days. Leftovers can be covered and refrigerated for up to two days and either eaten cold or reheated.
Many steps can be done in advance: the cauliflower can be roasted, the dressing can be made up and the cavolo nero can be prepared, ready to cook, meaning that all you need to do when you want to eat is cook the noodles, cook the cavolo nero and add in the already-cooked cauliflower and dressing to heat it all through.