- 0:10 Prep
- 0:15 Cook
- 4 Servings
- Capable cooks
Looking for interesting, healthy ways to increase your vegie intake? Do it Indian style with this bright and spicy meal.
Spring vegies and stir-fried spices give this low-fat curry loads of flavour.
Ingredients
- Olive oil spray
- 1 red onion, halved, cut into thin wedges
- 2 garlic cloves, crushed
- 2 long fresh green chillies, halved, deseeded, finely chopped
- 1 teaspoon cumin seeds, lightly crushed (see tip)
- 2 teaspoons ground coriander
- 1/2 teaspoon ground turmeric
- 2 x 250g punnets cherry tomatoes, halved
- 500g cauliflower, trimmed, cut into florets
- 125ml (1/2 cup) water
- 1 x 400g can chickpeas, rinsed, drained
- 200g green beans, topped, cut into 3cm lengths
- 2 tablespoons chopped fresh coriander
- Steamed Basmati rice, to serve
- Fresh coriander leaves, to serve
Method
- Step 1Spray a wok or large non-stick frying pan lightly with olive oil spray. Heat over medium-high heat. Add the onion and stir-fry for 3 minutes or until light golden. Add the garlic, chilli, cumin seeds, ground coriander and turmeric. Stir-fry for 1 minute or until aromatic.
- Step 2Stir in the tomato, cauliflower and water. Bring to the boil. Reduce heat to low. Simmer, covered, for 6 minutes.
- Step 3Stir in the chickpeas and beans. Simmer, covered, for 3 minutes or until beans are bright green and tender crisp.
- Step 4Stir in the chopped coriander and season with pepper. Divide the rice and curry among serving bowls. Top with coriander leaves to serve.
- Heart friendly
- High carb
- High fibre
- Low cholesterol
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
623 kj
Energy
2g
Fat Total
12g
Fibre
10g
Protein
202.11mg
Sodium
7g
Carbs (sugar)
17g
Carbs (total)
All nutrition values are per serve
Notes
Use a mortar and pestle, or the end of a rolling pin, to crush the cumin seeds. Freezing tip: Cool at end of step 3. Freeze in an airtight container for up to 4 months. Thaw, reheat and continue from step 4.
- Author: Chrissy Freer
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
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