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Photo of Cauliflower tikka masala by WW

Cauliflower tikka masala

9
Points® value
Total Time
45 min
Prep
15 min
Cook
30 min
Serves
4
Difficulty
Easy
Using a curry paste makes this cauliflower curry simpler and quicker, while serving it with lentil rice is a delicious way to keep the points down.

Ingredients

Onion

1 large, roughly chopped

Root Ginger

25 g, roughly chopped

Coriander, fresh

30 g, leaves and stalks separated and both roughly chopped

Patak's Curry Paste Tikka Masala Paste

80 g

Calorie controlled cooking spray

4 spray(s)

Peppers, all types

2 medium, any colour, deseeded and cut into bite-size pieces

Tinned Tomatoes

2 can(s), large

Vegetable stock cube

½ cube(s), 200ml

Mango Chutney

40 g

Cauliflower, Raw

1 whole, cut into chunky florets

Lentil rice

240 g

Lemon Juice, Fresh

1 tablespoon(s)

Lemon

½ medium

Low Fat Natural Yogurt

150 g

Nigella seeds

1 teaspoon(s), level

Instructions

  1. Put the onion, ginger and coriander stalks into a mini food processor with the tikka masala paste and blitz to a semi-smooth paste.
  2. Mist a nonstick frying pan with cooking spray and set over a medium heat. Add the paste and cook for about 5 minutes until it starts to stick. Stir in the peppers and cook for another minute, then add the tomatoes, stock and mango chutney. Bring to the boil and cook for 5 minutes.
  3. Add the cauliflower and cook for 12-15 minutes, stirring occasionally so the cauliflower cooks evenly. When the cauliflower is tender and the sauce has thickened, taste for seasoning and remove from the heat.
  4. Meanwhile, cook the lentil rice to pack instructions.
  5. Squeeze the juice from half the lemon and mix this with 50g of the yogurt. Cut the other lemon half into wedges. Stir the coriander leaves through the lentil rice. Stir the remaining 100g of yogurt through the curry. Drizzle the lemony yogurt over the top of the curry, sprinkle with the nigella seeds and serve with the coriander lentil rice and lemon wedges.

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