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
- spray oil
- 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)
-
Calories 350cal
-
Kilojoules 1470kJ
-
Protein 14g
-
Total fat 6g
-
–Saturated fat 1g
-
Carbohydrates 55g
-
–Sugars 15g
-
Dietary fibre 11g
-
Sodium 110mg
-
Calcium 130mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Andy Lewis
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
