Spicy cauliflower rice with minty cucumber raita
A vegetarian, calcium, folate, fibre, iron and vitamin C-rich pilau that's also 4 of your 5-a-day. Packed with goodness!
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Prep:15 mins
Cook:25 mins
- Serves 2
- Easy
Nutrition per serving
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kcal 588
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fat 19g
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saturates 7g
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carbs 73g
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sugars 18g
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fibre 14g
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protein 23g
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salt 0.2g
Ingredients
- 85g brown basmati rice
- 1 tsp ground turmeric
- 2 tsp ground coriander
- seeds from 6 cardamom pods
- 1 tbsp finely chopped fresh ginger
- 2 bay leaves
- 1 red chilli, deseeded and finely chopped
- 2 tsp reduced-salt vegetable bouillon (wheat free if you're gluten free)
- 25g creamed coconut, chopped
- 400g can chickpeas (no need to drain)
- 200g cauliflower florets, broken into bite-sized pieces
- 1 red pepper, cut into chunks
- 1 red onion, cut into thin wedges
- 1 tbsp rapeseed oil
- ½ tsp cumin seeds
- 150ml pot live natural bio yogurt
- ¼ cucumber, coarsely grated
- ½ small pack mint, leaves chopped, a few left whole
Method
Heat oven to 220C/200C fan/gas 7. Put the rice in a sauté pan with the turmeric, coriander, cardamom, ginger, bay leaves and chilli. Pour in 300ml water and add the bouillon and creamed coconut. Bring to the boil, cover the pan and leave to simmer for 15 mins. Add the chickpeas with their liquid (and a little more water if necessary), then cook, covered, for 10 mins more.
Meanwhile, toss the cauliflower, red pepper and onion in the oil with the cumin seeds. Spread out on a baking sheet and roast for 20 mins until the vegetables are tender and a little charred around the edges.
While the cauliflower and rice cook, make the raita by mixing together the yogurt, cucumber and chopped mint.
When the cauliflower and rice are tender (the stock should be absorbed by now), toss the two together, scatter with the mint leaves and serve with the raita on the side.
