Cauliflower tikka masala
9
Points®
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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