Tikka Masala
Prep
1h 10m
Cook
20 min
Serves
4
Skill
Vegetarian
Prep
1h 10m
Cook
20 min
Serves
4
Skill
Ingredients
- 1 pack Vegie Delights™ Vegie Sausages, each sausage sliced into 4 pieces
- 1/3 cup mild tikka masala paste
- 1/2 tbs vegetable oil
- 1 small onion, diced
- 2cm piece of ginger, peeled and finely grated
- 2 cloves garlic, crushed
- 1 carrot, diced
- 11/2 cups cauliflower florets
- 1 400g tin no added salt diced tomatoes
- 1/4 cup water
- 1/2 cup plain low-fat Greek style yoghurt
- 2 cups cooked rice
- Fresh coriander leaves to garnish
Nutrition per serving
2050 kJ
energy kj
22 g
protein
3 g
saturated fat
6.2 g
dietary fibre
58 g
carbohydrate
16 g
sugars
760 mg
sodium
Method
- Combine sausages and tikka masala paste in a bowl and allow to marinate for an hour or more.
- When ready to start cooking, heat oil in a pan and fry onion, ginger and garlic for 4-5 minutes until softened.
- Add the sausage and any remaining paste. Cook stirring so that the paste doesn’t catch and burn until the paste is fragrant, and the sausages are browning.
- Add the carrots, cauliflower, tomatoes and water. Stir well to combine.
- Cover and allow to simmer for about 10 minutes, until the vegetables are soft. Season to taste and add the yoghurt and stir through to combine. Serve over white rice and garnish with fresh coriander leaves.
- 1 pack Vegie Delights™ Vegie Sausages, each sausage sliced into 4 pieces
- 1/3 cup mild tikka masala paste
- 1/2 tbs vegetable oil
- 1 small onion, diced
- 2cm piece of ginger, peeled and finely grated
- 2 cloves garlic, crushed
- 1 carrot, diced
- 11/2 cups cauliflower florets
- 1 400g tin no added salt diced tomatoes
- 1/4 cup water
- 1/2 cup plain low-fat Greek style yoghurt
- 2 cups cooked rice
- Fresh coriander leaves to garnish
Nutrition per serving
2050 kJ
energy kj
22 g
protein
3 g
saturated fat
6.2 g
dietary fibre
58 g
carbohydrate
16 g
sugars
760 mg
sodium
- Combine sausages and tikka masala paste in a bowl and allow to marinate for an hour or more.
- When ready to start cooking, heat oil in a pan and fry onion, ginger and garlic for 4-5 minutes until softened.
- Add the sausage and any remaining paste. Cook stirring so that the paste doesn’t catch and burn until the paste is fragrant, and the sausages are browning.
- Add the carrots, cauliflower, tomatoes and water. Stir well to combine.
- Cover and allow to simmer for about 10 minutes, until the vegetables are soft. Season to taste and add the yoghurt and stir through to combine. Serve over white rice and garnish with fresh coriander leaves.