Potato & cauliflower curry

Serves 6-8

  • 3 tbsp vegetable oil

  • 2 onions, sliced

  • 4 cloves of garlic, chopped

  • 6cm piece of ginger, peeled and chipped

  • 1 tsp mustard seeds

  • 1 tsp cumin seeds

  • 3 tomatoes, grated

  • 6 curry leaves

  • 1 tsp ground coriander

  • 1 tsp ground cumin

  • 1 tsp ground tumeric

  • 1/2 tsp cayenne pepper

  • 1 kg maris piper potatoes, or any other floury potatoes thickly diced

  • 1-2 green chillies, deseeded and sliced

  • 1 large cauliflower, cut into florets just larger than the potato

  • Greek-style yogurt, to serve

  • For the Parathas

  • 300 g chapati flour, plus extra for dusting

  • 2 tbsp butter, melted

Recipe by Andy Harris



1. For the paratha dough, combine the chapati flour in a large bowl with ¾ teaspoon salt and about 200ml cold water, then knead for 10–12 minutes. Shape into a ball, cover with a damp tea towel and leave to rest.



2. Heat most of the vegetable oil in a pan over a medium heat and sauté the onion, garlic and ginger, stirring, for 6–8 minutes, until softening. With a slotted spoon, remove the onion mixture to a bowl and set aside.



3. Toast the mustard and cumin seeds in a dry pan over a medium heat for 30 seconds, stirring constantly with a wooden spoon, until fragrant. Transfer to a large saucepan with the rest of the vegetable oil, tomatoes, curry leaves and remaining spices. Cook for a further 5 minutes over a medium heat.



4. Add the reserved onion mixture, potatoes and chillies and season generously with salt and pepper. Pour in about 600ml water, or enough to just cover the mixture. Bring to a simmer over a low heat, cover with a lid and continue to simmer for 8–10 minutes. Add the cauliflower and cook for another 8–10 minutes, or until the sauce has thickened and the potatoes and cauliflower are tender.



5. Meanwhile, cook the parathas. Place a flat, cast-iron, Indian-style tava over a medium-high heat. If you don't have one of these, use a frying pan or flat griddle. Divide the dough into 6–8 balls. Lightly flour a flat surface and roll the first ball into a 12cm circle. Lightly brush with the melted butter and place on the hot tava or pan. Cook for a few minutes on each side, or until the bread begins to blacken and blister. Repeat with the remaining dough.



6. Serve immediately with the curry and a bowl of yoghurt on the side.

Nutritional Information

Potato & cauliflower curry

Vegetarian curry with parathas

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Veggie curries can be found all over India. Feel free to add or substitute other vegetables, such as peas, broccoli and spinach
Serves 6-8
1h 10m
Not too tricky
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Method

Recipe by Andy Harris

1. For the paratha dough, combine the chapati flour in a large bowl with ¾ teaspoon salt and about 200ml cold water, then knead for 10–12 minutes. Shape into a ball, cover with a damp tea towel and leave to rest.

2. Heat most of the vegetable oil in a pan over a medium heat and sauté the onion, garlic and ginger, stirring, for 6–8 minutes, until softening. With a slotted spoon, remove the onion mixture to a bowl and set aside.

3. Toast the mustard and cumin seeds in a dry pan over a medium heat for 30 seconds, stirring constantly with a wooden spoon, until fragrant. Transfer to a large saucepan with the rest of the vegetable oil, tomatoes, curry leaves and remaining spices. Cook for a further 5 minutes over a medium heat.

4. Add the reserved onion mixture, potatoes and chillies and season generously with salt and pepper. Pour in about 600ml water, or enough to just cover the mixture. Bring to a simmer over a low heat, cover with a lid and continue to simmer for 8–10 minutes. Add the cauliflower and cook for another 8–10 minutes, or until the sauce has thickened and the potatoes and cauliflower are tender.

5. Meanwhile, cook the parathas. Place a flat, cast-iron, Indian-style tava over a medium-high heat. If you don't have one of these, use a frying pan or flat griddle. Divide the dough into 6–8 balls. Lightly flour a flat surface and roll the first ball into a 12cm circle. Lightly brush with the melted butter and place on the hot tava or pan. Cook for a few minutes on each side, or until the bread begins to blacken and blister. Repeat with the remaining dough.

6. Serve immediately with the curry and a bowl of yoghurt on the side.

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 482
    24%
  • Carbs 70.7g
    27%
  • Sugar 8.5g 9%
  • Fat 13.7g 20%
  • Saturates 4.3g 22%
  • Protein 13g 29%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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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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  • 3 tbsp vegetable oil

  • 2 onions, sliced

  • 4 cloves of garlic, chopped

  • 6cm piece of ginger, peeled and chipped

  • 1 tsp mustard seeds

  • 1 tsp cumin seeds

  • 3 tomatoes, grated

  • 6 curry leaves

  • 1 tsp ground coriander

  • 1 tsp ground cumin

  • 1 tsp ground tumeric

  • 1/2 tsp cayenne pepper

  • 1 kg maris piper potatoes, or any other floury potatoes thickly diced

  • 1-2 green chillies, deseeded and sliced

  • 1 large cauliflower, cut into florets just larger than the potato

  • Greek-style yogurt, to serve

  • For the Parathas

  • 300 g chapati flour, plus extra for dusting

  • 2 tbsp butter, melted