CAULIFLOWER CURRY WITH ROASTED SQUASH

CAULIFLOWER CURRY WITH ROASTED SQUASH

We’re all becoming much more aware of veg being more than just a side dish. And if the focus of the dish is as tasty, spicy and flavoursome as this cauliflower curry, then long live the cauliflower!

INGREDIENTS

SERVES: 4

400g peeled, deseeded butternut squash, cut into 2cm pieces

1-cal sunflower oil spray

1 tsp vegetable oil

1 tsp black mustard seeds

1 onion, finely diced

2 garlic cloves, finely chopped

2 green chillies, finely chopped (with seeds)

1 tsp ground turmeric

1 tsp ground cumin

1 tsp ground coriander

1 tsp garam masala

500ml fresh vegetable stock

300g cauliflower, cut into small florets

100g green beans, trimmed

2 x 400g tins chickpeas, drained and rinsed (480g total drained weight)

100ml tinned coconut milk

Sea salt and freshly ground black pepper

To serve:

500g cooked wholegrain rice (freshly cooked and drained or 2 pouches)

METHOD

1: Preheat the oven to 240°C/Fan 220°C/Gas 9. Line a baking tray with a silicone mat or baking paper.

2: Spread the butternut squash out on the tray and spray a few times with oil. Season well with salt and pepper. Roast on a high shelf in the oven for 20 minutes or until roasted, tender and golden.

3: Heat the 1 tsp oil in a large sauté pan over a medium-high heat. When hot, toss in the mustard seeds and fry until they begin to pop, then add the onion and cook for 4–5 minutes until it starts to brown. Add the garlic and chillies and cook for 2 minutes. Stir in all the ground spices along with a big pinch of salt and stir well for 1 minute or until they release their aroma.

4: Pour in the stock, bring to a simmer and add the cauliflower. Cook for 4 minutes, then toss in the beans and cook for a further 3–4 minutes. Add the chickpeas and coconut milk and bring back to a simmer to heat through. Season with salt and pepper to taste.

5: Meanwhile, if using pouches of rice and serving right away, heat up according to the packet instructions. Divide the rice between 4 bowls or containers. Spoon the cauliflower curry next to the rice and add the roasted squash. Serve at once, or cool then seal the container and keep in the fridge. Eat within 2 days, either cold or reheated.

 

To freeze:

Cool then pack into one- or two-portion tubs and freeze. Defrost fully in the fridge, then reheat in a saucepan over a medium heat or in the microwave.

Share this Recipe

  • facebook
  • twitter
  • email

Print

  • print

INGREDIENTS

SERVES: 4

400g peeled, deseeded butternut squash, cut into 2cm pieces

1-cal sunflower oil spray

1 tsp vegetable oil

1 tsp black mustard seeds

1 onion, finely diced

2 garlic cloves, finely chopped

2 green chillies, finely chopped (with seeds)

1 tsp ground turmeric

1 tsp ground cumin

1 tsp ground coriander

1 tsp garam masala

500ml fresh vegetable stock

300g cauliflower, cut into small florets

100g green beans, trimmed

2 x 400g tins chickpeas, drained and rinsed (480g total drained weight)

100ml tinned coconut milk

Sea salt and freshly ground black pepper

To serve:

500g cooked wholegrain rice (freshly cooked and drained or 2 pouches)

METHOD

1: Preheat the oven to 240°C/Fan 220°C/Gas 9. Line a baking tray with a silicone mat or baking paper.

2: Spread the butternut squash out on the tray and spray a few times with oil. Season well with salt and pepper. Roast on a high shelf in the oven for 20 minutes or until roasted, tender and golden.

3: Heat the 1 tsp oil in a large sauté pan over a medium-high heat. When hot, toss in the mustard seeds and fry until they begin to pop, then add the onion and cook for 4–5 minutes until it starts to brown. Add the garlic and chillies and cook for 2 minutes. Stir in all the ground spices along with a big pinch of salt and stir well for 1 minute or until they release their aroma.

4: Pour in the stock, bring to a simmer and add the cauliflower. Cook for 4 minutes, then toss in the beans and cook for a further 3–4 minutes. Add the chickpeas and coconut milk and bring back to a simmer to heat through. Season with salt and pepper to taste.

5: Meanwhile, if using pouches of rice and serving right away, heat up according to the packet instructions. Divide the rice between 4 bowls or containers. Spoon the cauliflower curry next to the rice and add the roasted squash. Serve at once, or cool then seal the container and keep in the fridge. Eat within 2 days, either cold or reheated.

 

To freeze:

Cool then pack into one- or two-portion tubs and freeze. Defrost fully in the fridge, then reheat in a saucepan over a medium heat or in the microwave.

Share this Recipe

  • facebook
  • twitter
  • email

Print

  • print

SEEN IN

book

TOM KERRIDGE’S LOSE WEIGHT AND GET FIT (2019)

Combining nutritious recipes with tips and plans for keeping fit, this book is perfect if you are looking to shed the pounds and stay on track.

Buy Book