Menu

Quorn, cauliflower and sultana curry

Home / Nutritious Delicious / Ingredients / Quorn, cauliflower and sultana curry
Quorn, cauliflower and sultana curry

Cauliflower, Sultana and Quorn Curry

Serves 4

535 calories per serving

Rich in: potassium, iron, zinc, B6 and vitamin C

This curry is a brilliant example of how you can replace meat for Quorn.  Using Quorn offers a rich source of protein as well as a source of zinc, which has been shown to help maintain a heathy immune system.  Cauliflower is also one of the most humble superfoods.  Although it may not be the most colorful of foods it is packed with vitamin C and sulphur compounds that hep to protect the body against diseases such as cancer. 

 

Ingredients

300g brown rice

1 tbsp Extra virgin olive oil

1 large onion, finely chopped

2 garlic cloves, finely chopped

1 inch piece of ginger, peeled and chopped

1 tbsp curry powder

1 tsp ground cardamom

1 red chilli, finely chopped

1 pinch sea salt

1 pinch black pepper

200g can of chickpeas, drained and rinsed

350g Quorn pieces

3 tbsp sultanas

1 medium cauliflower, trimmed and cut into small florets

½ can of coconut milk (reduced fat)

1 lime, juiced

1 small bunch of mint

1 small bunch of coriander

 

Method  

  1. Set a medium saucepan of water to boil. Once the water is boiling add the rice.  Turn the heat down and simmer for 20 minutes until tender.
  2. Heat a large deep-sided non-stick pan over a medium heat and add the oil. Add the onion, garlic and ginger to the pan and cook gently for 5 minute until softened.
  3. Add the spices to the pan and cook for 1 minute until they become fragrant.
  4. Add 200ml of water to the pan and simmer for 2 minutes. Now add the chilli, salt, pepper, chickpeas, Quorn and sultanas then simmer for a further 10 minutes.
  5. Add the cauliflower florets and a further 150ml of water then simmer for another 5-8 minutes until the cauliflower is tender (keep the cauliflower tender to add texture)
  6. Pour in the coconut milk and add the lime juice, mint and coriander then cook for a further 2 minutes. Check for seasoning and then take off the heat.
  7. Drain the rice and serve in bows with the curry.

 

 Download PDF here Cauliflower curry

 

 

 

412 thoughts on “Quorn, cauliflower and sultana curry”

  10. I really love your website.. Great colors & theme. Did you develop this amazing site yourself? Please reply back as Iím hoping to create my very own blog and would like to know where you got this from or just what the theme is called. Kudos!

    Reply

  11. What’s up it’s me, I am also visiting this site daily, this
    site is really nice and the people are truly sharing nice thoughts.

    Reply

  18. The next time I read a blog, I hope that it does not fail me as much as this one. After all, I know it was my choice to read through, however I really believed you would probably have something helpful to say. All I hear is a bunch of moaning about something that you can fix if you were not too busy seeking attention.

    Reply

  38. Whats up very cool website!! Guy .. Excellent
    .. Wonderful .. I will bookmark your blog and take the feeds additionally?
    I’m satisfied to search out so many helpful info right here within the put
    up, we’d like work out extra strategies on this regard, thank you for sharing.
    . . . . .

    Reply

  137. I was recommended this website by my cousin. I’m not sure whether this post is
    written by him as nobody else know such detailed about my difficulty.
    You’re wonderful! Thanks!

    Reply

  144. Does your website have a contact page? I’m having a tough time
    locating it but, I’d like to shoot you an e-mail. I’ve got
    some ideas for your blog you might be interested in hearing.
    Either way, great site and I look forward to
    seeing it grow over time.

    Reply

  155. Do you have a spam problem on this blog; I also am a blogger, and I was wanting to know
    your situation; many of us have created some nice practices and we are looking to exchange techniques with others, be sure to shoot
    me an e-mail if interested.

    Reply

  188. I don’t even know how I ended up here, but I thought this post was good.
    I do not know who you are but definitely you are going
    to a famous blogger if you aren’t already 😉 Cheers!

    Reply

  200. I like the valuable info you provide in your articles.

    I will bookmark your weblog and check again here regularly.
    I’m quite sure I will learn lots of new stuff right here!
    Good luck for the next!

    Reply

Leave a Reply

Your email address will not be published.