Cauliflower Madras
A tasty, slimming friendly way of using this versatile vegetable, we've added a rich curry sauce for an indulgent dinner!
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NutritionPer Serving
- Saturates0.2g
- Calories149
- Carbs23g
- Sugars16g
- Protein6.2g
- Fat2.1g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
A rich, indulgent curry is one of our favourite dishes, but they’re usually swimming in oil and loaded with calories and points. We’ve created this light, tasty Cauliflower Curry fakeaway that’s full of spices but comes in at under 150 calories per portion!
Cauliflower is one of the most versatile vegetables available and is a great choice on slimming plans. You can blitz it to make rice, blend it to make ‘mash’ and roast it for a filling and lower calorie alternative to meat. In this case, we’ve used it as a main ingredient for a vegetarian friendly curry that simmers to perfection in only an hour.
Not only is it ideal for a weeknight family dinner, it’s freezer friendly too! Why not cook a larger batch and portion up for another day?
This curry has quite a kick from the fresh chilli but if you’d prefer a milder version you can leave out the seeds and the chilli powder: you’ll still get a fresh, fragrant curry but with less heat!
What diets is this Cauliflower Madras suitable for?
Cauliflower Madras can be enjoyed on gluten free and dairy free diets, as long as you substitute the stock cubes for suitable alternatives and check the ingredients of the mango chutney.
If you’re cooking for people with allergies, be extra careful when checking ingredients and preparing food!
Do you need any special ingredients to make Cauliflower Madras?
Nope! Everything you need for this recipe is easily found in the supermarket.
We’ve used a fine grater to grate the fresh ginger, which is a great investment and makes anything from cheese to chocolate go so much further.
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‘Low in calories, high in flavour and so quick and easy, who needs a takeaway?’
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A fine grater is one of our kitchen essentials. You’ll be surprised just how far your grated food goes!
Some fancy curry dishes, like these, can elevate fakeaway night to a whole new level!
How many calories are in this Cauliflower Madras?
This Cauliflower Madras is included in our Everyday Light category because it contains just 149 calories per portion. For more delicious dishes all under 400 calories, take a look at other Everyday Light recipes!
This Cauliflower Madras recipe is ideal when following any of the larger diet plans such as Weight Watchers or counting calories.
The average woman needs around 2000kcal per day to maintain a healthy body weight, and men typically need slightly more at 2,500kcals, but you may want to reduce these if you are aiming to lose weight. You can find more information on the NHS website.
Step 1
Spray the pan with low calorie cooking spray and place over a medium heat.
Step 2
Sauté the onions and peppers for 10 minutes, until softened and the onions have started to brown.
Step 3
Add the garlic, ginger and chopped chilli, and continue cooking for 1 minute.
Step 4
Add the spices and cook for a further minute until fragrant.
Step 5
Add the tomatoes and stock, bring to a boil and then reduce the heat and allow to simmer for 15 minutes.
Step 6
Add the cauliflower, stir well, then cover with a lid and allow to simmer for 10 minutes.
Step 7
After 10 minutes, stir well and cook for another 5 minutes without the lid.
Step 8
Stir in the mango chutney and coriander and serve with your choice of accompaniment.
What could I serve with this Cauliflower Madras?
Serve with a simple pile of fluffy rice and some of our favourite fakeaway sides!
How do you know when Cauliflower Madras is cooked?
You should cook this Cauliflower Madras until the cauliflower is tender. This will take around 45 minutes in total.
To keep your family safe, the advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes.
How long can you keep Cauliflower Madras in the fridge?
Make sure that you eat this recipe within 4 hours of serving it.
If you have any leftovers, then make sure that you allow them to cool before popping them in a container with a lid and refrigerating. Leftovers of this Cauliflower Madras can be kept in the fridge for around 3 days.
Can I freeze Cauliflower Madras?
YES you can freeze this recipe! If you do, then remember to do the following:
- Allow it to cool and then freeze as soon as it is cold enough.
- Place in a container or bag that is suitable for freezing.
- Add a label with the recipe name and what date you froze it (no one likes mystery meat!)
How do I reheat Cauliflower Madras?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Cauliflower Madras
A tasty, slimming friendly way of using this versatile vegetable, we've added a rich curry sauce for an indulgent dinner!
-
Prep Time
15 MINS
-
Cook Time
45 MINS
- KCals 149
- Carbs 23G
Instructions
- Spray the pan with low calorie cooking spray and place over a medium heat.
- Sauté the onions and peppers for 10 minutes, until softened and the onions have started to brown.
- Add the garlic, ginger and chopped chilli, and continue cooking for 1 minute.
- Add the spices and cook for a further minute until fragrant.
- Add the tomatoes and stock, bring to a boil and then reduce the heat and allow to simmer for 15 minutes.
- Add the cauliflower, stir well, then cover with a lid and allow to simmer for 10 minutes.
- After 10 minutes, stir well and cook for another 5 minutes without the lid.
- Stir in the mango chutney and coriander and serve with your choice of accompaniment.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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We agreed with Slimming World to remove their trademarked terms from our website
Recipe notes
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10 comments
See what others have to say
KeiraWednesday 9th August 2023
Is it alright to leave out the mango chutney as I don’t own any?
SharonFriday 20th October 2023
Hi Keira, you could leave the mango chutney out although this will change the flavour of the dish slightly. Mango chutney gives the recipe a slight sweetness. If you have apricot jam you can use it instead of mango chutney. Hope this helps.
Sophie SadlerSaturday 8th May 2021
Hi there,
Can I ask what mango chutney you use please ?
HollyMonday 10th May 2021
Hey Sophie, there are lots of mango chutneys available in supermarkets such as Patak’s and Sharwood’s and most supermarkets will also do their own versions which are great too!
Catherine GaskinSaturday 10th April 2021
Can you freeze this and how long does it last in the fridge
HollyMonday 12th April 2021
Hey Catherine, Leftovers of this Cauliflower Madras can be kept in the fridge for around 3 days or frozen too! For reheating allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
HattieWednesday 10th March 2021
Im not a massive fan of spicy foods – could I just miss out the chilli pepper from the recipe so it suits me?
HollyWednesday 10th March 2021
Hey Hattie, yes you can adapt this recipe to suit your taste and leave out the chilli!
SammySaturday 24th September 2022
My husband likes heat where as I prefer my mouth not on fire. I added a half tbsp more of mango chutney to my portion and it was maybe a bit hotter than I’d usually eat but still yummy and I actually enjoyed it.
HollyWednesday 28th September 2022
Hey Sammy, so glad to hear you could adapt this recipe for you and your husband to enjoy!
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