Name: Cauliflower pea and potato curry
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 2
Ingredients: 1 tbsp vegetable oil; 1 tsp cumin seeds; 1 small onion chopped; 2 garlic cloves crushed; 1cm piece ginger chopped; ½ mild green chilli deseeded and finely chopped; 2 plum tomatoes chopped; 2 tbsp tomato puree; 1 tsp garam masala; 1 tsp ground turmeric; 1 pinch mild chilli powder; 1 small cauliflower broken into pieces; 1 large potato cut into 2cm chunks; 100g (3½ oz) frozen peas; 2 tbsp fat-free fromage frais or Greek yogurt (optional); coriander leaves to serve

Meal type: Main meal

Serves: 2

Preparation time: 10 minutes

Cooking time: 35 minutes

1. Heat the oil in a large pan and cook the cumin seeds for 2-3 minutes until they sizzle. Add the onion, garlic and ginger and fry for 3-4 minutes. Add the chilli, tomatoes, tomato puree and the spices.

2. Cook for 5 minutes, then add the cauliflower, potato and 400ml (13 ½ fl oz) hot water. Cover and simmer for 15-20 minutes or until the potato is tender.

3. With a fork, mash half of the potato to help thicken the curry. Add the peas and cook for 2 minutes.

4. Taste, and add a pinch of sugar, if needed. If you like, stir the fromage frais or yogurt into the curry to make it creamier, but do not heat it through, or just serve it with the curry. Serve with brown rice and coriander leaves

Store in a plastic container and freeze for up to 2 months. Defrost and re-heat thoroughly.

Energy 1384kJ 329kcal 16%

Carbs 46.9g -

Fibre 12.2g 41%

Fat 7.9g Low 11%

Saturates 0.8g Low 4%

Sugar 17.4g Low 19%

Salt 0.1g Low 2%

% = an adult's reference intake

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Ingredients

1 tbsp vegetable oil

1 tsp cumin seeds

1 small onion, chopped

2 garlic cloves, crushed

1cm piece ginger, chopped

½ mild green chilli, deseeded and finely chopped

2 plum tomatoes, chopped

2 tbsp tomato puree

1 tsp garam masala,

1 tsp ground turmeric,

1 pinch mild chilli powder

1 small cauliflower broken into pieces

1 large potato, cut into 2cm chunks

100g (3½ oz) frozen peas

2 tbsp fat-free fromage frais or Greek yogurt (optional)

coriander leaves to serve

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