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
- 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.
- 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.
- Add the spices to the pan and cook for 1 minute until they become fragrant.
- 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.
- 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)
- 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.
- Drain the rice and serve in bows with the curry.
Download PDF here Cauliflower curry
