Vindaloo Vegetables with Ginger and Lime Cauliflower Rice

SERVES 4 | PER SERVING: 271 CALORIES | 16.9G PROTEIN | 52G CARBS | 1.5G FAT

This protein-packed, low-carb and oil-free dish is bursting with flavour from the array of herbs and spices used, all of which have health-promoting properties. This filling and fibre-rich dish is ideal for making in a big batch and enjoying over two or three days. It works well as a cold packed lunch or it can be gently reheated in the oven for an evening meal.

2 tbsp low-sodium tamari or water

2 carrots, thinly sliced

1 medium red onion, chopped

1 small to medium head of cauliflower, cut into small florets

2 x 400g tins of red kidney beans, drained and rinsed

170g tomato purée

185ml water

2 small courgettes, cut into 6mm-thick slices

1 green, yellow or red bell pepper, deseeded and diced

sea salt and freshly ground black pepper

135g frozen peas, thawed

FOR THE SPICE PASTE:

3 garlic cloves, peeled

1 tbsp tamari

1 tbsp chopped fresh ginger

1½ tsp ground coriander

1¼ tsp ground cumin

½ tsp ground turmeric

¼ tsp cardamom

pinch of dried chilli flakes

125ml cold water

FOR THE GINGER AND LIME CAULIFLOWER RICE:

1 large cauliflower, roughly chopped

zest and juice of 1 lime

2 tbsp chopped fresh coriander, plus extra to garnish

1 tbsp grated fresh ginger

1 To make the spice paste, place the garlic, tamari, ginger, coriander, cumin, turmeric, cardamom, chilli flakes and water in a blender or food processor. Combine until a smooth paste forms and set aside.

2 In a large saucepan set over a medium-high heat, heat up the tamari or water. Add the chopped carrots and onion and cook for 4–5 minutes, until the vegetables have softened, stirring frequently to prevent them from burning. Add more water if necessary. Add the spice paste and cook for about 2 minutes, stirring continuously. Add the cauliflower and kidney beans, then cover the saucepan and lower the heat.

3 Put the tomato purée and water into the blender and blitz until smooth, then pour this into the vegetables. Cover with a lid and cook for 5 minutes, then add the courgettes and bell pepper. Season with a pinch of sea salt and pepper, cover the saucepan again and continue cooking for 5–10 minutes more, until the vegetables are tender and well combined with the spices. Add the thawed peas and allow them to heat up for 2–3 minutes.

4 To make the cauliflower rice, put the roughly chopped cauliflower into a blender or food processor and process for 2–3 minutes, until it forms a rice-like consistency. Heat 1–2 tablespoons of water in a large frying pan, then add the lime zest, coriander and ginger. Stir for 30 seconds, then add the cauliflower rice, 3 more tablespoons of water and the lime juice. Cook for 5 minutes, until fully cooked through.

5 Divide the cauliflower rice between four plates and serve the vindaloo vegetables on the side, garnished with chopped fresh coriander.