Gobi masala
An authentic Indian dish of curried cauliflower - natural yoghurt and ground almonds give low-fat creaminess
Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 40 mins
- Heat 2 tsp oil in a pan then cook the onions with a pinch of salt until really softened and golden, about 10 minutes. Add the ginger, chilli and garlic and cook for another few minutes until fragrant. tip in the cauliflower, and spices then cook stirring for 2-3 minutes. Add the stock, cover then simmer for 10 minutes. Stir together the yoghurt and almonds then add to the pan. Add the garam masala and simmer for 5 minutes before serving.
WHY IT'S LIGHTER
Natural yogurt and ground almonds give a creamy sauce without much extra fat.
PER SERVING
164 kcalories, protein 12g, carbohydrate 11g, fat 8.6 g, saturated fat 2g, fibre 4g, salt 0.3 g
Recipe from olive magazine, March 2012.
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http://www.bbcgoodfood.com/recipes/1996656/
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Ingredients
- oil , for frying
- 1 onion , finely sliced
- 2cm piece ginger , grated
- 1 green chilli , sliced
- 1 garlic clove , crushed
- 1 large head cauliflower , broken into florets
- 1 tsp ground cumin
- 2 tsp ground coriander
- 4 cardamom pods , split and seeds crushed
- 1 tsp ground turmeric
- 200ml chicken stock
- 4 tbsp natural yogurt
- 2 tbsp ground almonds
- 1 tsp garam masala
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Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 40 mins
Ingredients
- oil , for frying
- 1 onion , finely sliced
- 2cm piece ginger , grated
- 1 green chilli , sliced
- 1 garlic clove , crushed
- 1 large head cauliflower , broken into florets
- 1 tsp ground cumin
- 2 tsp ground coriander
- 4 cardamom pods , split and seeds crushed
- 1 tsp ground turmeric
- 200ml chicken stock
- 4 tbsp natural yogurt
- 2 tbsp ground almonds
- 1 tsp garam masala
PER SERVING
164 kcalories, protein 12g, carbohydrate 11g, fat 8.6 g, saturated fat 2g, fibre 4g, salt 0.3 g
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21 March 2012
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21 March 2012
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24 April 2012
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