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Spicy cauliflower rice with minty cucumber raita

Spicy cauliflower rice with minty cucumber raita

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 2

A vegetarian, calcium, folate, fibre, iron and vitamin C-rich pilau that's also 4 of your 5-a-day. Packed with goodness!

  • Gluten-free
  • Vegetarian
Nutrition: per serving
NutrientUnit
kcal588
fat19g
saturates7g
carbs73g
sugars18g
fibre14g
protein23g
salt0.2g
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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

For the minty cucumber raita

  • 150ml pot live natural bio yogurt
  • ¼ cucumber , coarsely grated
  • ½ small pack mint , leaves chopped, a few left whole

Method

  • STEP 1

    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.

  • STEP 2

    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.

  • STEP 3

    While the cauliflower and rice cook, make the raita by mixing together the yogurt, cucumber and chopped mint.

  • STEP 4

    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.

Goes well with

Recipe from Good Food magazine, September 2016

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Overall rating

A star rating of 4.8 out of 5.6 ratings
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