Balti-style cauliflower
Prep
10 min
Cook
15 min
Serves
4
Skill
Vegetarian
Prep
10 min
Cook
15 min
Serves
4
Skill
So much flavour, so much goodness! This roasted cauliflower curry makes the perfect meat-free addition to any curry night. Have it as a side or a main served alongside brown rice. Cauliflower is the new ‘it’ veggie. Here’s why foodies and nutritionists both agree the humble cauli is a health hero.
Ingredients
- 1 tablespoon vegetable oil
- 1 onion, peeled, chopped
- 2 garlic cloves, crushed
- 1 cauliflower, cut into florets
- 200 grams firm tofu, cut into chunks
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon ground fennel seeds
- ½ teaspoon garam masala
- ½ teaspoon turmeric
- pinch of ground ginger
- ½ teaspoon chilli powder
- 800 grams crushed tomatoes
- ¾ cup water
- 4 bunches fresh spinach, stems removed, roughly chopped
- 1-2 tablespoons lemon juice
- Salt and pepper to taste
- To serve, toasted cumin or fennel seeds
Nutrition per serving
881 kJ
energy kj
15 g
protein
0.87 g
saturated fat
13 g
dietary fibre
21 g
carbohydrate
19 g
sugars
662 mg
sodium
Method
- Heat the oil in a wok, or large frying pan. Add the onion and garlic and stir-fry for 2-3 minutes over a high heat until the onion begins to brown.
- Add the cauliflower florets and stir-fry for a further 2-3 minutes until the cauliflower is starting to brown. Then add the tofu and allow that to brown too.
- Add the coriander, cumin, fennel seeds, garam masala, turmeric, ginger and chilli powder and cook over a high heat for 1 minute, stirring all the time. Add the tomatoes and water.
- Bring to the boil and then reduce the heat, cover and simmer for 5-6 minutes until the cauliflower is just tender.
- Stir in the chopped spinach, cover and cook for 1 minute until the spinach is tender. Add enough lemon juice to sharpen the flavour and season to taste with salt and pepper.
- Serve sprinkled with toasted cumin or fennel seeds.
- 1 tablespoon vegetable oil
- 1 onion, peeled, chopped
- 2 garlic cloves, crushed
- 1 cauliflower, cut into florets
- 200 grams firm tofu, cut into chunks
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon ground fennel seeds
- ½ teaspoon garam masala
- ½ teaspoon turmeric
- pinch of ground ginger
- ½ teaspoon chilli powder
- 800 grams crushed tomatoes
- ¾ cup water
- 4 bunches fresh spinach, stems removed, roughly chopped
- 1-2 tablespoons lemon juice
- Salt and pepper to taste
- To serve, toasted cumin or fennel seeds
Nutrition per serving
881 kJ
energy kj
15 g
protein
0.87 g
saturated fat
13 g
dietary fibre
21 g
carbohydrate
19 g
sugars
662 mg
sodium
- Heat the oil in a wok, or large frying pan. Add the onion and garlic and stir-fry for 2-3 minutes over a high heat until the onion begins to brown.
- Add the cauliflower florets and stir-fry for a further 2-3 minutes until the cauliflower is starting to brown. Then add the tofu and allow that to brown too.
- Add the coriander, cumin, fennel seeds, garam masala, turmeric, ginger and chilli powder and cook over a high heat for 1 minute, stirring all the time. Add the tomatoes and water.
- Bring to the boil and then reduce the heat, cover and simmer for 5-6 minutes until the cauliflower is just tender.
- Stir in the chopped spinach, cover and cook for 1 minute until the spinach is tender. Add enough lemon juice to sharpen the flavour and season to taste with salt and pepper.
- Serve sprinkled with toasted cumin or fennel seeds.