Cauliflower and Pea Curry Recipe

Looking for an easy Cauliflower and Pea Curry recipe? Learn how to make Cauliflower and Pea Curry using healthy ingredients.


Submitted by hplvp

Makes 1 serving



For vegan just substitute soya milk and vegan margarine

Recipe Ingredients for Cauliflower and Pea Curry

100 grams cauliflower
1 small onion
1 clove garlic
1/2 tsp ginger
1/2 tsp coriander
1/2 tsp cumin
1/4 tsp garam masala
1/4 tsp chilli powder
1 tbs tomato paste
4 tbs water
2 oz frozen peas
1 tbs milk
85 grams brown rice

Recipe Directions for Cauliflower and Pea Curry

  1. Chp the cauliflower into florets and cook in a very small amount of water for about 5 mins. Drain. Grate the onion coarsely. Heat the margarine in a saucepan and add the onion. Cook briefly until it begins to change color. Meanwhile, crush the garlic and grate or finely chop the ginger. Add them to the saucepan and stir well. Cook for another minute or so.

  2. Stir in the spices and cook for about 30 seconds longer. Then add the tomato paste and water, plus a little salt if required. Bring to a boil, then stir in the cauliflower and peas. Lowe the heat cover the pan and cook for about 5 minutes until the cauliflower and peas are tender. Stir in the soya milk and serve over the rice, accompanied by mango chutney and a poppadum if desired.

Categories

Main Dish

Nutrition Facts
Serving Size 408.8g
Amount Per Serving
Calories
441
Calories from Fat
31
% Daily Value*
Total Fat
3.4g
5%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
104mg
4%
Potassium
925mg
26%
Total Carbohydrates
91.1g
30%
Dietary Fiber
11.0g
44%
Sugars
10.8g
Protein
13.8g
Vitamin A 30% Vitamin C 103%
Calcium 12% Iron 24%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • Low in sodium
  • Very high in manganese
  • Very high in vitamin C
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