What more can I say but YUM! Hard to believe this is Free food on the Slimming World diet. It is loosely based on a recipe in one of this diet’s recipe books and is definitely worth a try. I believe it is vegan friendly, gluten free and low fat. You could add chicken breast/thighs or even firm white fish and prawns if you don’t want it to be veggie. Even if you are not on a diet there are some great recipes in the books or online which all the family will love. If you are serious about Indian cooking, stock up your spice cupboard with a good selection of spices and off you go and of course if you are missing one just leave it out, I won’t tell if you won’t!
Spray cooking oil
2 tsp black mustard seeds
1 large onion, finely chopped
2 inch piece of fresh ginger, grated or finely chopped
3 whole dried red chillies
1 tsp turmeric
2 teaspoons each of fennel seeds and fenugreek seeds
2 teaspoons each of ground coriander and ground cumin
2 tablespoons of madras curry powder
2 ripe tomatoes (opt) chopped
1 tin of plum tomatoes
¼ tin of reduced fat coconut milk (approx. 100 ml)
1 heaped teaspoon garam masala (opt)
½ a butternut squash cut into chunks
½ a medium cauliflower, broken into florets
1 large red pepper, cut into chunks
Fresh coriander to serve (N.B retain any chopped stalks for frying with the onion)
Spray a large non stick frying pan or wok with low calorie spray oil and put on a high heat. Add the mustard seeds and fry for a minute until they release their aroma slightly and start to pop, careful not to burn as the whole dish will be tainted.
Add the onion, ginger, garlic and coriander stalks, if using, and fry gently until lightly caramelised. Then add the remaining spices except the garam masala (chilli, fenugreek, fennel, coriander, cumin and curry powder). Fry for a minute.
Add the tomatoes, coconut milk and a mug of boiling water.
Add the butternut squash, bring to the boil and then cover and simmer for about 20 minutes.
Add the peppers and cauliflower, garam masala and continue simmering until veggies are soft and tender
Serve with wholemeal rice or wholemeal wrap and I always have sautéed spinach with onion, chilli and garlic. Yum!
Best of all it’s Syn free