Cauliflower & spinach curry
There’s a common and unfounded misconception that curries are something of an indulgence. In reality, they’re a great way to elevate humble vegetables to hero status, simply by pairing them with heady spices and fresh sauces.
- Serves4
- CourseMain meal
- Prepare15 mins
- Cook30 mins
- Total time45 mins
Ingredients
- 2 tbsp Vegetable oil (or ghee)
- 1 pack Cooks' Ingredients Fresh Curry Leaves
- 1 tsp cumin seeds
- 450g pack Essential Spinach
- 1 medium onion, finely chopped
- 4 clove/s garlic
- 30g ginger, peeled
- 1 large green chilli, deseeded
- ½ x 25g pack coriander, stalks and leaves separated
- ½ tsp ground turmeric
- ½ tsp garam masala
- 2 tbsp tomato purée
- 1 medium-large cauliflower (about 750g), trimmed and cut into florets (tender leaves and sliced stalk reserved)
- 300g basmati rice, rinsed
- 2 limes, juice of 1, 1 cut into wedges to serve
- 120g natural yogurt, plus extra to serve
Method
Heat 1 tbsp oil (or ghee) in a large frying pan set over a medium-high heat. Pick the curry leaves and add to the pan with the cumin seeds, swirling and toasting in the oil for 20-30 seconds, until fragrant. Fill the pan with spinach and cook, stirring and adding the rest as it shrinks, until just wilted. Transfer to a bowl and set aside; wipe the pan clean.
Return the pan to the heat, add the remaining 1 tbsp oil and stir in the onion. Cook for 5-7 minutes, stirring often, until softened and starting to colour.
Meanwhile, finely chop the garlic, ginger, chilli and coriander stalks. Add to the pan and fry for 2-3 minutes. Stir in the turmeric and garam masala, followed by the tomato purée and 3 tbsp water. Toss through the cauliflower (including the tender leaves and stalk) to coat, then pour in 300ml water. Season, cover loosely with a lid (or foil) and simmer briskly for 12-15 minutes, stirring occasionally, until the cauliflower is tender with a little bite. Meanwhile, cook the rice according to pack instructions.
Remove the curry from the heat and stir through the cooked spinach, lime juice and yogurt; season. Scatter with the coriander leaves and divide between bowls with the rice. Serve with the extra yogurt and lime wedges alongside.
Cook’s tip
Why it's good for you
Cauliflower is a good source of vitamin K, which plays a role in supporting healthy bones. Vitamin K helps to make sure that the calcium in green leafy vegetables such as spinach and in dairy foods such as yogurt gets to our bones. Eating foods flavoured with lots of spices reduces the need to add salt as a seasoning – and reducing salt intake benefits heart health.
Nutritional
Typical values per serving when made using specific products in recipe
Energy | 1,967kJ/ 467kcals |
|---|---|
Fat | 12g |
Saturated Fat | 2.1g |
Carbohydrates | 69g |
Sugars | 12g |
Fibre | 7.5g |
Protein | 17g |
Salt | 0.2g |