Vegetarian ❆ (curry only)
Ready in 30 minutes
1kg cauliflower (roughly 1 large head), trimmed and broken into small florets
Low-calorie cooking spray
1 large onion, finely sliced
2 garlic cloves, crushed
2cm-piece fresh root ginger, grated
1½ tbsp medium curry powder
2 x 400g cans chopped tomatoes
250g dried basmati rice
2 x 400g cans chickpeas, drained and rinsed
60g fat-free natural Greek-style yogurt, plus extra to serve
1 Preheat your oven to 220°C/fan 200°C/gas 7. Spread the cauliflower on a large, non-stick baking tray in a single layer. Spray with low-calorie cooking spray and season. Roast for 15-20 minutes until the cauliflower is tender and golden at the edges.
2 Meanwhile, spray a large, deep, lidded, non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Add the onion and fry for 4-5 minutes, stirring frequently, until the onion is slightly browned and starting to soften (add a splash of water if it starts to stick).
3 Add the garlic, ginger and curry powder, and fry for 1 minute. Add the tomatoes and 400ml water. Bring to the boil and simmer for 10 minutes until the sauce has thickened, stirring occasionally. Meanwhile, cook the rice according to the pack instructions, then drain.
4 Remove the sauce from the heat, then whizz using a stick or jug blender to make a smooth purée. Return the pan to a medium heat, then stir in the cauliflower and chickpeas before adding the spinach. Cover and cook for 1 minute until the spinach has wilted (add 50-100ml water if it looks dry). Remove from the heat, season, then stir through the yogurt. Divide the rice and curry between 4 bowls. Top with the extra yogurt and freshly ground black pepper to serve.
MAKE IT VEGAN
To make this recipe vegan, swap the fat-free natural Greek-style yogurt for plain unsweetened dairy-free soya yogurt, or you can leave it out completely – Syns stay the same
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