Sunday, 10 January 2016

Healthy Virtually Fat free Vegetarian food.. One of my favourite dishes to make.... Chickpea & Butternut squash Curry and Cauliflower rice.

This can be made with whatever you have really and on a budget it does 3 or 4 meals no problem
Frylight for slowly frying the veg.
Garam Masala. but you can use a tandoori, tikka powder
Tin of chickpeas
Tin of plum tomatoes, or can use chopped tomatoes
Tomato puree
half a green sweet pepper, sliced and chopped
couple of onions, chopped
1 large potato, peeled and cubed
one third of a butternut squash, peeled and cubed
Mushrooms, sliced
3 or 4 cloves of garlic, peeled and chopped
fresh ground black pepper and salt to taste.
1 vegetable oxo cube or equivalient

Spray, well, a heavy based pan with frylight until well coated.
Add all the prepared veg, apart from the tinned tomatoes & puree, spray thoroughly with frylight
sprinkle some salt and a vegetable oxo cube

Cover the pan with a lid and leave to soften and cook in own juices stirring frequently, so doesnt stick to pan.

Cook slowly for atleast half an hour
When butternut squash and potatoes have cooked and softened add the tin of tomatoes. a good few squeezed lines of tomato puree
and sprinkle a liberal amount of garam masala powder, fresh ground pepper and stir in well, 
Leave to simmer until completely cooked through. Stirring so not to stick to base.
Then while finishing cooking
Make the cauliflower rice

Removing the leaves grate, with course grater the white of the cauliflower, until you have desired amount.

 Sprinkle with salt and fresh ground pepper.
With a frying pan, I use a ceramic pan, spray liberally with frylight and add the grated cauliflower and spray again with frylight.
on a low heat gently fry the cauliflower stirring continuously  it begins to fluff up, like rice, when ready and hot.
Add to plate with the curry and enjoy!!
To add even more healthy food have with a lovely salad.

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