A healthy eating idea.
Suitable for Vegetarians
A low fat vegetarian version of this popular curry dish.
Serves 4
175 g/6 oz/1 cup basmati rice
2 cloves of garlic
1 inch piece fresh ginger (peeled)
1 to 2 (depending on your tastes) fresh green chilli (deseeded)
Small handful fresh coriander(cilantro)
450 ml/3/4 pint/2 cups vegetable stock
1 tbsp vegetable oil
2 cloves
Seeds of 2 cardamon pods
1 tsp cumin seeds
1 tsp black mustard seeds
1 large onion
2 courgettes/zuchinnis, chopped into 1/2 inch cubes
1/2 cauliflower, cut into florets
1 large waxy potato, cut into 1 inch cubes
1 tsp ground coriander
1 tsp tumeric
1/2 tsp chilli powder
225 g/8 oz tomatoes, chopped
salt and pepper
1 tbsp fresh coriander (cilantro), chopped for garnish
Start by soaking your rice in water for a couple of hours to remove some of the starch. Once soaked drain and leave to one side.
Next make your stock by blending together the 2 cloves of garlic, fresh ginger, green chillis, the fresh coriander and the vegetable stock.
Put the oil, cloves, cardamon seeds, cumin seeds and mustard seeds in a large non-stick pan (with lid). Heat gently until the seeds start to pop.
Add the onion and fry gently. Then add the courgette and cook for a couple of minutes. Next add the cauliflower and potatoes. Fry for a couple more minutes before finally adding the rice.
Stir the rice through the mix and then add the dry spices; coriander, tumeric and chilli powder. Cook for a minute ensuring the vegetables are coated in the spices.
Add the stock to the mix and add the chopped tomatoes and season with salt and pepper. Stir through and then cover the pan with a lid and leave to cook on a low heat for 20 minutes. Stir the mix once or twice, but try to avoid over stirring as this breaks up the rice.
Once cooked (check the rice and potatoes to ensure everything is cooked evenly) serve in bowls sprinkled with some of the chopped coriander (cilantro).
We hope you enjoy this healthy low fat recipe.