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Indian style vegetable stir-fry

9
8
8
SmartPoints value per serving
Total Time
25 min
Prep
5 min
Cook
20 min
Serves
4
Difficulty
Easy
Swap your usual cream-laden curry for this lighter, yet just as tasty, paneer stir-fry

Ingredients

Cauliflower, Raw

600 g, cut into florets

Vegetable Oil

1 tablespoons

Mustard Seeds

1 tablespoons, level

Red onion(s)

1 medium, cut into wedges

Curry Leaves, fresh

6 g, 6 leaves

Chilli flakes

1 teaspoons, level

Cumin seeds

2 teaspoons, level

Chick Peas, cooked

1 can(s), large, drained, drained and rinsed

Turmeric

1½ teaspoons

Green Beans

250 g, trimmed and halved

Lemon Juice, Fresh

45 ml

Calorie controlled cooking spray

4 spray(s)

Paneer Cheese

200 g, cut into chunks

Lemon(s)

1 medium, cut into wedges, to serve

Instructions

  1. Heat a lidded wok or large frying pan over a high heat. Add the cauliflower and 60ml water. Cook, partially covered, for 3-4 minutes. Remove from the wok and set aside.
  2. Heat the oil in the wok and stir-fry the mustard seeds for 1 minute or until they start to pop. Add the onion, curry leaves, chilli and cumin seeds, then stir-fry for 5 minutes. Return the cauliflower to the wok, then add the chickpeas and turmeric. Stir-fry for 5 minutes.
  3. Add the beans, 2½ tbsp of the lemon juice and season to taste. Stir-fry for a final 3 minutes or until the veg is tender.
  4. Meanwhile, lightly mist a small frying pan with cooking spray. Cook the paneer over a medium-high heat for 1 minute on each side or until golden. Season with pepper and the remaining lemon juice.
  5. Serve the stir-fried veg and paneer with the lemon wedges.

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