Beverages
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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.
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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.
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Add onion, sauté until golden. Stir in garlic, ginger, ground coriander, chilli powder and garam masala. Fry for about 30 seconds.
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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.
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Garnish with coriander leaves. Remove whole spices before serving.
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Serve with Indian flat breads or wholemeal Lebanese bread.
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Variation:
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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
Serves 3
4 teaspoons peanut or extra virgin olive oil
1 teaspoon fennel or cumin seeds
2 cloves
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
