Keralan veggie curry with poppadoms, rice & minty yoghurt

Keralan Curry

Serves 4

  • For the curry

  • ½ cauliflower

  • 2 tablespoons rapeseed oil

  • 1 heaped teaspoon black mustard seeds

  • 1 heaped teaspoon fenugreek seeds

  • 1 heaped teaspoon turmeric

  • 1 small handful dried curry leaves

  • 1 thumb-sized piece of ginger

  • 2 cloves of garlic

  • 6 spring onions

  • 1 fresh red chilli

  • 1 large bunch fresh coriander

  • 2 ripe tomatoes

  • 1 x 400 g tin of light coconut milk

  • 1 x 400 g tin of chickpeas

  • 1 x 227 g tin of pineapple chunks in juice

  • 1 lemon

  • For the rice

  • 1 mug (300g) 10-minute wholegrain or basmati rice

  • 10 cloves

  • ½ lemon

  • To serve

  • 4 uncooked poppadoms

  • ½ a bunch fresh mint

  • 3 tablespoons fat-free natural yoghurt

  • ½ lemon

Ingredients out • Kettle boiled • Griddle pan, high heat • Medium lidded pan, medium heat • Large casserole pan, low heat • Food processor (bowl blade)



START COOKING



Remove the outer leaves from the cauliflower, then slice it 1cm thick and put it on the griddle pan, turning when lightly charred • Put 1 mug of rice and 2 mugs of boiling water into the medium pan with the cloves, lemon half and a pinch of salt, and put the lid on • Pour the oil into the casserole pan, then quickly stir in the mustard and fenugreek seeds, turmeric and curry leaves



Pulse the peeled ginger and garlic, trimmed spring onions, chilli and coriander stalks in the processor until fine, then stir into the casserole pan • Roughly chop and add the tomatoes • Pour in the coconut milk, add the drained chickpeas, then tip in the pineapple chunks and their juices • Add the griddled cauliflower, cover, turn the heat up to high and bring to the boil



Put the uncooked poppadoms into the microwave (800W) for a minute or two to puff up • Tear off the top leafy half of the mint and bash to a paste in a pestle and mortar • Stir in the yoghurt, add a good squeeze of lemon juice and season with salt and pepper • Squeeze the juice of the remaining lemon into the curry and season to taste • Tear over the coriander leaves and serve with the rice and poppadoms



To make this recipe vegan, simply leave out the yoghurt dip for the poppadoms. You could replace it with a quality mango chutney if you want.

Nutritional Information

Keralan veggie curry with poppadoms, rice & minty yoghurt

A perfect combo of cauliflower, chickpeas and pinepapple

0 foodies cooked this
This brilliantly fast vegetable curry gets that full-on, fragrant flavour in double-quick time
Serves 4
15m
Super easy
Print this recipe
Method

Ingredients out • Kettle boiled • Griddle pan, high heat • Medium lidded pan, medium heat • Large casserole pan, low heat • Food processor (bowl blade)

START COOKING

Remove the outer leaves from the cauliflower, then slice it 1cm thick and put it on the griddle pan, turning when lightly charred • Put 1 mug of rice and 2 mugs of boiling water into the medium pan with the cloves, lemon half and a pinch of salt, and put the lid on • Pour the oil into the casserole pan, then quickly stir in the mustard and fenugreek seeds, turmeric and curry leaves

Pulse the peeled ginger and garlic, trimmed spring onions, chilli and coriander stalks in the processor until fine, then stir into the casserole pan • Roughly chop and add the tomatoes • Pour in the coconut milk, add the drained chickpeas, then tip in the pineapple chunks and their juices • Add the griddled cauliflower, cover, turn the heat up to high and bring to the boil

Put the uncooked poppadoms into the microwave (800W) for a minute or two to puff up • Tear off the top leafy half of the mint and bash to a paste in a pestle and mortar • Stir in the yoghurt, add a good squeeze of lemon juice and season with salt and pepper • Squeeze the juice of the remaining lemon into the curry and season to taste • Tear over the coriander leaves and serve with the rice and poppadoms

To make this recipe vegan, simply leave out the yoghurt dip for the poppadoms. You could replace it with a quality mango chutney if you want.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 725
    36%
  • Carbs 96g
    37%
  • Sugar 11.7g 13%
  • Fat 24.4g 35%
  • Saturates 6.7g 34%
  • Protein 22.4g 50%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • For the curry

  • ½ cauliflower

  • 2 tablespoons rapeseed oil

  • 1 heaped teaspoon black mustard seeds

  • 1 heaped teaspoon fenugreek seeds

  • 1 heaped teaspoon turmeric

  • 1 small handful dried curry leaves

  • 1 thumb-sized piece of ginger

  • 2 cloves of garlic

  • 6 spring onions

  • 1 fresh red chilli

  • 1 large bunch fresh coriander

  • 2 ripe tomatoes

  • 1 x 400 g tin of light coconut milk

  • 1 x 400 g tin of chickpeas

  • 1 x 227 g tin of pineapple chunks in juice

  • 1 lemon

  • For the rice

  • 1 mug (300g) 10-minute wholegrain or basmati rice

  • 10 cloves

  • ½ lemon

  • To serve

  • 4 uncooked poppadoms

  • ½ a bunch fresh mint

  • 3 tablespoons fat-free natural yoghurt

  • ½ lemon