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 chickpeagarbanzoXsgarbanzosX, drained, rinsed
1 cup frozen sliced green beans
3 cups cooked brown basmati rice, to serve
⅓ cup fresh coriandercilantroX

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.

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.