Peas and Cauliflower Korma
This is a mildly spiced dish containing 3 different coloured vegetables providing antioxidant benefits. Cashew nuts are rich in heart-healthy monounsaturated fats.
Heat oil in a saucepan over medium heat and add fennel or cumin seeds, cloves, cinnamon and cardamom. Fry until they sizzle and release aroma.
Add onion, sauté until golden. Stir in garlic, ginger, ground coriander, chilli powder and garam masala. Fry for about 30 seconds.
Add vegetables, tomato puree and salt. Cook until vegetables begin to soften. Add ½ a cup of hot water if necessary to prevent vegetables sticking to the bottom of the pan. Mix in ground cashew nuts, cover and cook on medium-low heat, stirring often, until vegetables are tender.
Garnish with coriander leaves. Remove whole spices before serving.
Serve with Indian flat breads or wholemeal Lebanese bread.
Use mushrooms, red capsicum or zucchini instead of cauliflower.
Per serve: energy 649 kJ (155 cal); protein 6 g; fat 9 g; saturated fat 1 g; cholesterol 0 mg; carbohydrate 10 g; fibre 6 g; calcium 6 mg;
iron 2.9 mg; sodium 492 mg
4 teaspoons peanut or extra virgin olive oil
1 teaspoon fennel or cumin seeds
2 cm piece cinnamon
2 cardamoms, lightly crushed
1 small (100g) onion, finely chopped
½ teaspoon minced garlic
½ teaspoon minced ginger
¼ teaspoon ground coriander seeds
¼ - ½ teaspoon red chilli powder
½ teaspoon garam masala
1 cup peas, fresh or frozen
1 cup sliced, cauliflower florets
½ cup tomato puree
½ teaspoon salt
10 cashew nuts, ground
¼ cup chopped coriander leaves