Fill the air with fragrant mouth-watering spices, pile the table with curries, then dive into a spectacular Indian feast.
Ingredients
- 2 teaspoons olive oil
- 1 onion, finely chopped
- 2 tablespoons medium-hot curry paste (such as rogan josh)
- 400g can chopped tomatoes
- 1 1/2 cups (375ml) Massel vegetable liquid stock
- 1/2 large cauliflower (about 500g), trimmed, cut into florets
- 400g can chickpeas, rinsed, drained
- 200g frozen peas
- 2 cups steamed Basmati rice
- 1 tablespoon chopped coriander leaves
- 4 tablespoons (1/3 cup) low-fat natural yoghurt
- Salt, to season
Method
- Step 1Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, for 5 minutes or until soft. Add curry paste and cook, stirring, for 1-2 minutes until fragrant. Stir in the tomatoes and stock, then bring to the boil. Reduce heat to medium-low and simmer for 2 minutes.
- Step 2Add cauliflower and chickpeas, simmer for 5 minutes. Add the peas and simmer for a further 3 minutes or until all the vegetables are just tender. Season to taste with salt and pepper.
- Step 3Stir the coriander into the yoghurt. Serve the curry on rice, topped with a spoonful of the coriander yoghurt.
- High carb
- High fibre
- Low fat
- Vegetarian
Nutrition
2487 kj
Energy
8g
Fat Total
1g
Saturated Fat
12g
Fibre
19g
Protein
4mg
Cholesterol
1031.19mg
Sodium
11g
Carbs (sugar)
103g
Carbs (total)
All nutrition values are per serve
- Author: Chrissy Freer
- Image credit: Catherine Sutherland and Brett Stevens
- Publication: Taste.com.au
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