Indian-style vegetable stir-fry
9
Points®
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 tablespoon(s)
Mustard Seeds
1 tablespoon(s), level
Red onion
1 medium, cut into wedges
Curry Leaves, fresh
6 g, 6 leaves
Chilli flakes
1 teaspoon(s), level
Cumin seeds
2 teaspoon(s), level
Chickpeas, cooked
1 can(s), large, drained, drained and rinsed
Turmeric
1½ teaspoon(s)
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
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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