Potato, cauliflower and spinach tikka masala recipe
This vegetarian spin on a classic tikka masala curry recipe uses nutty cauliflower and tinned new potatoes
See method- Serves 4
- 10 mins to prepare and 30 mins to cook
- 420 calories / serving
- Gluten-free
- Vegetarian
- Healthy
Ingredients
- 1 cauliflower
- 2 tbsp vegetable oil
- 200g long-grain rice
- 1 onion, finely chopped
- 1 red chilli, finely chopped
- 2 garlic cloves, crushed
- 2 tbsp tomato purée
- 500g jar low-fat tikka masala cooking sauce
- 567g tin new potatoes, drained, larger ones halved
- 125g baby spinach
- 4 tbsp low-fat natural yogurt
- 10g fresh coriander, leaves picked
Each serving contains
- Energy
- 1770kJ 420.0kcal
- Fat
- 11g
- Saturates
- 2g
- Salt
- 1.6g
- Sugars
- 11g
of the Reference intake
Carbohydrate 73.6gProtein 10.3gFibre 6.8g
Method
- Preheat the grill to high. Break the cauliflower into bite-sized florets, the stalk into 1cm pieces and the leaves into bite-sized strips. Tip the florets and stalk onto a large baking tray, drizzle with 1 tbsp oil, season and toss well. Grill for 10 mins, then add the cauliflower leaves, toss everything together and grill for 5 mins or until the cauliflower is tender and leaves are crisp.
- Wash the rice and cook to pack instructions. Drain well.
- Meanwhile, heat 1 tbsp oil in a deep frying pan over a medium heat. Add the onion and fry for 10 mins until golden and tender. Stir in the chilli and garlic, fry for 1 min, then stir in the tomato purée and 50ml water. Pour in the tikka masala sauce, stir in the potatoes and simmer for 5 mins.
- Stir the spinach and charred cauliflower florets and stalk into the curry, adding a splash more water to loosen if needed. Stir until the spinach wilts, then swirl in the yogurt and scatter over the crispy cauliflower leaves and coriander. Serve with rice.
- See more Vegetarian recipes
Freezing and defrosting guidelines
In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. Always defrost and heat thoroughly before eating. For more tips on freezing and defrosting food, read our article Love Your Freezer.
