Cauliflower Madras
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Prep Time
15 MINS
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Cook Time
45 MINS
- KCals 149
- Carbs 23G
4 Servings
Ingredients
- 1 cauliflower approx 400g, cut into small florets
- 2 onions peeled and diced
- 1 red pepper deseeded and diced
- 5 cloves garlic crushed
- 3 cm piece of ginger peeled and grated
- 1 large chilli finely chopped (leave the seeds in if you like things very spicy)
- 1 tbsp garam masala
- 1 tsp chilli powder
- ½ tsp cinnamon
- ½ tsp turmeric
- 2 vegetable stock cubes
- 600 ml boiling water to make the vegetable stock
- 1 tin chopped tomatoes 400g tin
- 1 tbsp mango chutney
- 1 bunch coriander chopped
- low calorie cooking spray
Instructions
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Spray the pan with low calorie cooking spray and place over a medium heat.
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Sauté the onions and peppers for 10 minutes, until softened and the onions have started to brown.
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Add the garlic, ginger and chopped chilli, and continue cooking for 1 minute.
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Add the spices and cook for a further minute until fragrant.
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Add the tomatoes and stock, bring to a boil and then reduce the heat and allow to simmer for 15 minutes.
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Add the cauliflower, stir well, then cover with a lid and allow to simmer for 10 minutes.
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After 10 minutes, stir well and cook for another 5 minutes without the lid.
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Stir in the mango chutney and coriander and serve with your choice of accompaniment.