This vegetable curry with turmeric and pomegranate raita is fibre-rich which helps slow the release of sugar into the bloodstream. It has a low glycaemic response and is rich in carotenoids which are beneficial for the cardiovascular system. The spices are also there for a reason – turmeric is a powerful anti-inflammatory and cinnamon is associated with reduced cholesterol levels. The cauliflower “rice” keeps the glycaemic impact of carbohydrates to a minimum.
Vegetable Curry
This vegetable curry with turmeric and pomegranate raita is fibre-rich which helps slow the release of sugar into the bloodstream. It has a low glycaemic response and is rich in carotenoids which are beneficial for the cardiovascular system. The spices are also there for a reason – turmeric is a powerful anti-inflammatory and cinnamon is associated with reduced cholesterol levels. The cauliflower “rice” keeps the glycaemic impact of carbohydrates to a minimum.
- Total Time: 1 hour
- Yield: 4 1x
Ingredients
- 1 onion, chopped
- 1 tbsp extra virgin olive oil
- 1 small aubergine, diced into 2cm cubes
- ½ celeriac, diced into 2 cm cubes
- 2 parsnips, diced into 2 cm cubes
- 1 courgette, diced into 2 cm cubes
- ½ sweet potato, diced into 2 cm cubes
- 1 tin chopped tomatoes
- 200ml good vegetable stock
- 2 cardamom pods
- ½ tsp cumin seeds
- ½ tsp coriander seeds
- ¼ tsp fenugreek
- ½ tsp cinnamon
- ½ fresh red chilli, finely chopped
- 2 tsp coconut cream or the thick part of a tin of coconut milk
- Salt to taste
- 4 tbsps live plain organic greek yoghurt
- ½ tsp turmeric
- ¼ tsp coarse ground black pepper
- ½ a pomegranate, seeded
- Small handful of coriander or mint
- ½ cauliflower, finely chopped to resemble “rice”
Instructions
- First, make the raita, by mixing together the yoghurt, pomegranate, black pepper and turmeric. Then crush the spices together in a pestle and mortar.
- In a large frying pan or wok sweat the onion in the olive oil until soft, but not coloured. Add the spices with the finely chopped chilli and let them cook through for a minute or two. Add the tin of tomatoes and the stock and then add the diced celeriac, sweet potato, aubergine and parsnip and allow to simmer for 15 – 20 minutes.
- When the vegetables are tender, add the courgette and continue to cook for a further five minutes. Add the coconut cream or milk and season to taste. Cook for a few minutes more if the mix is too runny.
- In a separate pan, boil the cauliflower in salted water for 5 minutes and drain.
- Serve the curry with the cauliflower rice, a spoonful of raita on top and a handful of chopped coriander.
- Prep Time: 30
- Cook Time: 30
