Sardine Bhuna


A sardine and egg dry curry spiced with curry powder. The inclusion of vegetables makes it a filling meal.

Recipe (salt free, oil free):
Serves 2,

Curry Powder:
Ground coriander – 1tsp
Cumin powder – 1/2tsp
Ground cardamom – 1/4tsp
Ground ginger – 1/2tsp
Mustard powder – 1/2tsp
Ground cloves – 1/4tsp
Ground fenugreek – 1/4tsp
Turmeric – 1/2tsp
Red pepper flakes – 1/4tsp

Sardines in spring water, drained – 1 tin 120g
Egg whisked – 1
Garlic cloves crushed – 2
Onion finely chopped – 1
Red pepper diced – 1
Yellow or green pepper diced – 1/2
Green beans chopped – 100g
Curry powder – 2tsp
Fresh coriander chopped – 2tbsp

Make the curry powder by mixing all of the curry powder spices together.
Put the onion, garlic, peppers and green beans into a pan on a low to medium heat. Cover and let it steam cook for 5 minutes. Add a splash of water if the vegetables start to stick. Stir in the curry powder. Cover and continue to cook for a further 5 minutes. Add the sardines and gently break them up into chunks. Move the mixture to one end of the pan. Add the whisked egg to the other side. Let the egg cook for 30 seconds until the egg starts to set. Stir the egg for a minute so that it scrambles. Mix everything in the pan together. Cook for 4 minutes. Add the fresh coriander.

Original recipe:
Curry Powder by Spice Mountain
Crab Bhuna by Nadiya Hussain

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