600 calorie meal recipe for 4 people, takes only 50 mins; recipe has sunflower oil, onion, garlic clove, ginger, garam masala, basmati rice, vegetable stock, curry leaf, cauliflower, curry powder, coriander, hazelnut and natural yogurt.
Roast cauliflower & hazelnut pilaf
Course: 600 calorie meal
Servings
4
servings
Prep time
10 mins
Ingredients
- Coriander: handful coriander, chopped
- Garlic Clove: 2 garlic cloves, crushed
- Onion: 1 onion, chopped
- Vegetable Stock: 700ml hot vegetable stock
- Natural Yogurt: 150ml pot natural yogurt, to serve
- Curry Powder: 2 tbsp medium curry powder
- Sunflower Oil: 2 tbsp sunflower oil
- Ginger: 5cm piece ginger, grated
- Garam Masala: 2 tbsp garam masala
- Cauliflower: 250g cauliflower, broken into florets
- Basmati Rice: 300g brown basmati rice
- Curry Leaf: 3 curry leaves
- Hazelnut: 100g toasted hazelnut, chopped
Directions
- Heat oven to 200C/180C fan/gas 6. Heat 1 tbsp of the oil in a large pan, add the onion and cook for 5 mins until golden. Add the garlic, ginger, garam masala and rice, and cook for a few more mins. Add the stock and curry leaves, and season. Bring to the boil, then reduce heat to low. Cover and simmer for 40 mins.
- Toss the cauliflower in the curry powder and remaining oil, season and put on a baking sheet. Roast in the oven for 40 mins until tender.
- Remove the rice pan from the heat and leave for 5 mins, then gently stir through the roasted cauliflower, coriander and toasted hazelnuts. Serve with natural yogurt.
