Indian vegetable stir-fry
7
Points®
Total time: 30 min • Prep: 10 min • Cook: 20 min • Serves: 4 • Difficulty: Easy
Fact: It doesn’t take hours to create well developed Indian flavours, just take a look at this stir-fry ready in just 25 minutes. Made with mustard seeds, curry leaves, chilli and cumin, this vegetarian dish is a delicious option for a meat free Monday dinner.
Ingredients
Cauliflower
600 g, cut into florets
Canola oil
1 tbs, or sunflower variety
Mustard seeds
1 tbs, brown variety
Red onion
1 medium, cut into wedges
Fresh curry leaf
6 whole, sprigs
Fresh red chilli
3 whole, dried variety
Ground cumin
2 tsp, seeds
Canned chickpeas, rinsed and drained
1 400g can, (1x400g can)
Ground turmeric
1½ tsp
Green string beans
250 g, halved
Lemon juice
¼ cup(s), (60ml)
Cheese, paneer
200 g, (Indian-style cheese), cut into chunks
Oil spray
1 x 3 second spray(s)
Instructions
1
Heat a wok or large frying pan on high. Add cauliflower and ¼ cup (60ml) water. Cook, partially covered, for 3-4 minutes or until just tender. Set aside.
2
Heat canola oil in same pan on high. Cook mustard seeds for 1 minute or until starting to pop. Add onion, curry leaves, chilli and cumin seeds and stir-fry for 5 minutes. Add cauliflower, chickpeas and turmeric and stir-fry for 5 minutes. Add beans, 2 ½ tablespoons of lemon juice and season. Stir-fry for a further 3 minutes or until vegetables are tender and flavours have combined.
3
Meanwhile, lightly spray a small frying pan with oil and heat on medium-high. Cook paneer for 1 minute each side or until golden. Season with pepper and drizzle with remaining lemon juice.
4
Serve vegetables topped with paneer.
People Also Like
Join the #1 doctor-recommended weight-loss programme*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programmes to patients.