Introduction
Right, is the recipe winning any awards? Absolutely not, but look, I love it. Besides those that unfortunately cant eat nuts, universally I think everyone loves a satay sauce. Not that the traditional takes a massive amount of time, but for the time and effort it takes to create this sauce, its a great one to have up your sleeve and can be customised to whatever ingredients you have available.
Overall, this is just a great recipe if you only have 15-20 minutes and need to prep something hearty and healthy for dinner. With the high fibre, fat and spice content, this wouldn’t be a recipe for a training day, but it is perfect for lunch or dinner on a rest day.
Ingredients
- 1 Tin of Chickpeas
- 1 Cauliflower
- 3-4 Spring Onions
- A good tablespoon of Peanut/Almond Butter
- Your favourite Curry Powder
- A couple of tablespoons Honey
- A couple of tablespoons of Soy Sauce
- Salt
100ml of boiling water.
To Serve (Very Optional)
A portion of carbohydrates like Rice, Bread etc works great. Some Natural Yogurt is also great to add to boost the protein, and some Mango Chutney is really lovely added too.
Steps
1. Get your oven on a high heat (roughly 220 degrees). Get hold of a large backing tray.
2. Get your cauliflower on your chopping board and take off its leaves. Once they are gone, turn your cauliflower on its side and chop off the bottom stalk end of it. You can compost the leaves and stake. After this, break up the head into bite-sized pieces (florets if you are fancy). Once broken up, add the pieces to the baking tray.
3. Give your spring onions a good wash and get them on the chopping board. Spring onions have a softer end (green leaves) and a harder end (white root) which I like to chop a little differently. To do this, bundle the spring onions together and have them all facing the same way (i.e. green and white ends all line up with each other). Start chopping the white parts nice and thin (roughly 1/2 cm thick) and as you progress up the sprint onions towards the green, start chopping into larger pieces. We do this because the greens and whites of the spring onions cook at different times so the alternating sizes just help everything cooking harmoniously. Once chopped up, add these to the tray with the cauliflower.
4. Open your can of chickpeas. Rinse the chickpeas under a cold tap using a bowl or a colander. Once rinsed, add to the baking tray too.
5. Add a really good pinch of salt and a drizzle of oil here. Mix everything up well and then pop in the oven. Its going to be in here for 25-35 minutes until the cauliflower and spring onions start to slightly char and the chickpeas are getting just slightly crispy.
6. While the tray is in the oven, it’s time for the sauce. In a mix jug or bowl, spoon in your nut butter of choice. To this, add a tablespoon each of honey and soy sauce along with a teaspoon of your curry powder and a small pinch of salt. Mix these really well until combined. Following this, add your boiling water and mix until it is combined again. This may take a little bit of time, but stick with it and keep mixing until it becomes a smooth sauce. If it feels a bit stiff, just add a little bit more water bit by bit to loosen it out. Similarly, if it feels too loose, I wouldn’t worry, as it will dry out a little in the oven.
7. Leave the sauce aside and keep an eye on the oven. Once you start to see the cauliflower char just a little, add in about a tablespoon of Curry Power and a tablespoon of Honey and mix really well. Get it back in the oven now for 5-10 minutes.
8. This veg should have a nice bit of colour now, so add the sauce to the tray and mix well. You want each bit of veg to have a bit of a coating from the sauce. The tray should also have a lovely little stock from the roasted veg juices, so make sure you mix that well with the satay sauce and combine all that lovely flavour together.
9. Get this back on the oven for a final 5 minutes.
10. Take out and serve with a carb source of choice!
