Curry-Up Fruit & Veg Supper with Cauliflower Rice

This vegetarian curry-style dish (a welcome change from Easter offerings) combines roasted apples and pears with sweet potato, spices, baby spinach and canned mixed beans in a chilli sauce (so convenient!). It’s served with cauliflower rice for extra health benefits and for those with larger appetites. You can of course now buy ready-prepared fresh and frozen cauliflower rice if you don’t want to make from scratch.

The good-for-you ingredients give you almost all your 5-a-day fruit and vegetable requirement! The recipe is also perfect for my new back-on-track regime since it has slow-burn complex carbs along with great protein, vitamins, minerals, loads of fibre, and moreover, taste. It’s also ideal for vegetarians and vegans. It can be pureéd or fork-mashed for the amber or soft stage of eating post surgery.

I like to serve with a little thick low-fat yogurt but it is optional.

 

CURRY-UP FRUIT & VEG SUPPER WITH CAULIFLOWER RICE

Ingredients

METRIC/US

1 pear, cored and cut into chunks

1 apple, cored and cut into chunks (I used South African Pink Lady variety)

1 tbsp lemon juice

800 g/1¾ lb sweet potatoes, scrubbed and cut into chunks

low-fat cooking spray or mist

2 cloves garlic, thinly sliced

1 tsp cumin seeds

salt and freshly ground black pepper

1 medium cauliflower, broken into florets

2 x 400 g/14 oz can mixed beans in chilli sauce

100 ml/½  cup vegetable stock/bouillon

1 tsp ground coriander

80 g/3 oz baby spinach

fat-free yogurt, to serve (optional)

 

Method

1.  Preheat the oven to 200 C/400 F/gas 6.
2.  Toss the pear and apple in the lemon juice and put them in a large roasting pan with the sweet potato. Spritz liberally with low-fat cooking spray or mist. Add the garlic and cumin seeds and season with black pepper. Roast in the oven for 25-30 minutes, until tender.
3.  Meanwhile, put the cauliflower florets in a blender or food processor and blitz to give a fine, grain-like texture. Steam or simmer in a little water with a pinch of salt for 5-8 minutes. Drain if necessary and keep warm. 
4.  At the same time, heat the mixed beans in a large saucepan with the stock/bouillon and ground coriander.
5.  Add the roasted fruits to the beans with the spinach and cook gently until the leaves have wilted.
6.  Serve hot with the prepared cauliflower rice and a little yogurt if liked.

 

SERVES 4

WLS PORTION: ½

V suitable for Vegetarians and Vegans

 

CALORIES PER PORTION (with cauliflower rice): 410

PROTEIN: 17.1 g

CARBOHYDRATE: 81.7 g

FAT: 3 g

 

Image courtesy of http://www.beautifulcountrybeautifulfruit.com