Chickpea and cauliflower curry
Serves: 4
Time to make: 30 mins
Hands-on time: 10 mins
Total cost: $9.76 / $2.44 per serve
(at time of publication)
Ingredients
- oil spray
- 1 medium-sized onion, finely chopped
- 2 cloves garlic, finely chopped
- 1 ½ tablespoons Indian curry paste, eg. tikka masala or tandoori
- ¼ teaspoon dried red chilli flakes
- 500g fresh or frozen cauliflower florets
- 2 x 400g cans no-added-salt chopped tomatoes
- 420g can no-added-salt chickpeas, drained, rinsed
- 1 cup frozen sliced green beans
- 3 cups cooked brown basmati rice, to serve
- ⅓ cup fresh coriander
Instructions
1 Spray a large deep saucepan with oil and set over a medium-high heat. Add onion and garlic. Cook, stirring, for 5 minutes or until soft. Add curry paste and chilli flakes. Cook, stirring, for 1 minute or until mixture is fragrant.
2 Add cauliflower, tomatoes and 1 cup water. Bring to the boil. Reduce heat to low and simmer for 10 minutes or until florets are tender and heated through.
3 Add chickpeas and green beans. Cook for 5 minutes or until heated through.
4 Top basmati rice with curry, scatter with coriander and serve.
Variations
Make it gluten free: Check curry paste is gluten free.
Nutrition Info (per serve)
Kilojoules 1470kJ
Calories 350cal
Protein 14g
Total fat 6g
–Saturated fat 1g
Carbohydrates 55g
–Sugars 15g
Dietary fibre 11g
Sodium 110mg
Calcium 130mg
Iron 3mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Andy Lewis
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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