For the "parsnip rice" Clean the parsnips and cauliflower, chop them up, mix them together and put them in a food processor. Do not puree them.
Chop the walnuts and parsley and mix in.
For the coconut curry sauce Squeeze the lemon. Put the coconut flesh in a blender with tap water and mix to make coconut milk. Add the spices and the juice of a lemon for the sauce and mix. Season to taste!
The original recipe recommends mild curry powder. Additionally, for 2 portions, 4 tablespoons of coconut flakes and 100 g of cashew nuts are used instead of 30 g of coconut flesh.
Adjust the consistency of the coconut curry sauce: First, use only half the water when blending and gradually add more. You should get a slightly viscous sauce that is not too watery. You can increase the amount of water if necessary.
serving Stir the finished coconut curry sauce into the parsnip rice.
Optional: Pour liquid peanut sauce (1 tablespoon peanut butter, a little water, a pinch of salt) on top for a more intense flavor and enjoy.
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
This healthy, raw vegan parsnip-coconut curry with cauliflower and walnuts doesn't require any cooking.
New nutrient profile: According to GDA guidelines, one portion of this recipe covers more than 1.5 times the average daily requirement of manganese, vitamin K and vitamin C. The dish also covers more than the daily requirement of folic acid and copper. The ratio of omega-6 to omega-3 fatty acids is 4:1, below the recommended maximum ratio of 5:1. We were able to reduce the fat content from almost 100% to 56% of the recommended daily requirement.
Parsnip: The parsnip has a sweet, spicy, sometimes bitter taste. Parsnips are similar to parsley root, but have a milder taste. They not only stimulate the appetite, but also have a diuretic effect. Compared to carrots, parsnips have four times the fiber, potassium, protein and vitamin C content.
Cauliflower: Cauliflower is one of the most easily digestible brassicas. The white cauliflower is the most popular of its kind, but it is also available in orange, purple and green. It has a high vitamin C content and is also rich in B and K vitamins. However, the cooking process means that cauliflower quickly loses many of its nutrients, with around 25% being lost after just 5 minutes of cooking. In addition to eating it raw, gentler ways of preparing it include steaming.
Walnut: The real walnut, also called tree nut, has the highest proportion of linolenic acid (an omega-3 fatty acid that is healthy for the heart) of all nuts. They are also rich in vitamin E, zinc (an important trace element for the liver and hair, among other things) and potassium.
Parsley: Parsley comes in a flat form (used here) and a curly form. The fresh herb of parsley contains a high proportion of vitamin K.
Coconut flesh: Coconut flesh is the flesh of the coconut, i.e. the fruit of the coconut palm. Botanically speaking, the coconut is not a nut, but a stone fruit, although the taste of its snow-white flesh is actually nut-like.
Tips
Storing parsley: Wrapped in damp kitchen paper and stored in a plastic bag, parsley will stay fresh in the vegetable compartment of the refrigerator for about a week.
Alternate preparation
Thanks to the replacement of cashews with coconut meat, this recipe can now safely be described as raw vegan. Instead of cashews and water, we used coconut meat and water to make a homemade coconut milk that not only goes fantastically with this dish, but also significantly reduces the fat content of the dish. By filtering the coconut milk beforehand using a nut milk bag, you can create an even lighter version of the dish.
