Spicy cauliflower pilau
This healthy, Indian-inspired side dish is made from cauliflower florets instead of rice - a quick and gluten-free addition to curry night
South Indian coconut & prawn curry
- Preparation and cooking time
- Prep:
- Cook: -
- Easy
- Serves 2
Skip to ingredients
- 1 large onionquartered
- 0.5 thumb-sized piece ginger(no need to peel)
- 4 garlic cloves
- 4 tomatoes2 halved, 2 cut into wedges
- 2 tsp rapeseed oil
- ½ cinnamon stick
- ½ tsp black mustard seeds
- 3 cloves
- seeds from 4 cardamom podscrushed
- ½ tsp ground turmeric
- 1 tsp ground coriander
- 10 fresh or dried curry leaves
- ½ fish stock cube
- 15g creamed coconutchopped
- 1 red chillihalved, deseeded and sliced or diced
- 150g pack raw, shelled king prawns
- 140g skinless codcut in half, then halve again to make chunky strips
Nutrition: per serving
- kcal312low
- fat11glow
- saturates5g
- carbs19g
- sugars13g
- fibre6g
- protein21g
- salt1.7g
Method
step 1
Put the onion, ginger, garlic and the halved tomatoes in a food processor with 50ml water and blitz to a smooth purée. You may need to scrape down the inside of the food processor a couple of times. Heat the oil in a large, deep non-stick frying pan, pour in the purée, cover with a lid and cook for 10 mins.
step 2
Add the 1/2 cinnamon stick, mustard seeds, cloves, cardamom, turmeric, coriander and curry leaves, and cook for a few mins, stirring. Pour in 300ml water with the stock cube, coconut and chilli, then leave to simmer for 10 mins more. Taste to ensure that the onion is fully cooked – if not, it is worth cooking for another 5 mins.
step 3
Finally, add the tomato wedges, prawns and fish, gently stir into the sauce, then cover and cook for 5 mins. Serve with the Spicy cauliflower pilau (see Goes well with).
