QUICK & EASY CAULIFLOWER & COURGETTE CURRY: vegan, high fibre, low-salt, small households

Going on a low-carb vegan diet for a few days in one of the coldest weeks in the winter is not easy... 

Slimmer's Delight: Healthy, Delicious and Satisfying

...soup and salads don't cut it and the body craves the comfort of starchy veg.  

But 67goingon50's tremendously satisfying Cauliflower & Courgette Curry was a wonderful solution.  Any starch cravings will slide away.   

Home-made curries can be bland and boring, especially if your cupboard isn't well-stocked with exotic spices.  But the flavours in 67's curry were punchy - in a good way - and the chunky veg was mouth-friendly and filling.   

The curry only takes half an hour to put together and can be part-cooked a day in advance.  

The curry is not difficult to make but take into account that 67goingon50 is keen on al dente vegetables.  In your kitchen, an extra 10 minutes cooking if desired,  won't turn the veg mushy.

Cost: £2.50'ish

Makes: 2 meals + leftover for soup

Ingreds:

1 1/2 tbsp oil, divided

1 med onion

2 cloves garlic, grated

3cm peeled ginger

1 tsp roasted curry powder or garam masala

scant 1/2 tsp dried cumin

1/4 tsp cayenne OR large pinch chilli flakes

1 large tomato, grated OR 1/2 tin tomatoes

small cauliflower, in med-small florets

2 med courgettes, halved vertically, chopped in 1/2in/2cm chunks

generous handful of green beans

300ml water or stock

Method:

1. Heat a good sized pot on med heat, add 1 tbsp oil, onions, garlic & ginger (there should be enough oil to stop the garlic & onion burning); cook, stirring constantly 6-8 mins or until onions are translucent
2. In a separate small pan, heat 1/2 tbsp oil on med-low; add curry powder, cumin, cayenne or chilli flakes; stir until spices give off a lovely aroma, about 5 mins; scrape into the onions & add tomatoes, squashing them if tinned.  Turn heat down to simmer  
3. Rinse out spices pan, keeping the liquid; add enough water or stock to make 300ml; add to onions mixture pan along with cauliflower,
4. Without turning heat up, bring to a bubble; cook 6-8 mins
5. Add courgettes & green beans; cook a further 6-7 mins.  (Veg will be cooked but not soft; if soft veg are preferred, cook up to 10mins more 
6. Serve garnished with parsley or chives

Comments: 

'I'm not a great fan of home-made curries - I can never get the spicing right - but this was so good, I had it twice in one day. And there was enough left over for a great bowl of flavourful soup.' Retired writer

Tips:

If you're not worried about carbs, add a diced med potato (washed but not peeled) along with the cauliflower

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This recipe has been adapted by B  Lee/ Bright Sun Enterprises and may not be used commercially without the author's written permission.