Cauliflower and chickpea tikka masala

2 of your 5 a day

Low in saturated fat

  • Vegetarian


300g essential Waitrose Basmati Rice
500g frozen essential Waitrose Cauliflower Florets
1 tbsp oil
1 onion, chopped
400g can essential Waitrose Chick Peas, drained and rinsed
500g jar essential Waitrose Tikka Masala Sauce
260g pack essential Waitrose Spinach


1. Cook the rice in boiling water for 10-12 minutes until tender then drain.

2. Meanwhile, cook the cauliflower in boiling water for 4-5 minutes, then drain. Cut any large florets into bitesized pieces.

3. Heat the oil in a large saucepan and fry the onion for 4-5 minutes until golden, add the cauliflower, chick peas and tikka masala sauce and cook gently for 4-5 minutes. Add the spinach and cook for 1 minute until just wilted.

4. Serve with the cooked rice.

Cauliflower and chick pea tikka masala
  • Total time: 20 minutes 20 minutes

Serves: 2

Nutritional Info

Typical values per serving:

Energy 2,372Kj
Fat 15.6g
Saturated Fat 2.4g
Carbohydrate 87.1g
Sugars 15.2g
Protein 18.5g
Salt 1g
Fibre 10.8g

Click here for more information about health and nutrition

4 stars

Average user rating Based on 12 ratings

This recipe was first published in Wed Oct 15 11:14:00 BST 2014.