Indian-spiced vegetables

Indian-spiced vegetables

By
From
Thrive on Five
Serves
2
Photographer
Dan Jones

This versatile recipe uses classic Indian flavourings to spice up any combination of vegetables. Great as a wholesome vegan or vegetarian dish or as a side with beef, chicken or prawns.

Ingredients

Quantity Ingredient
2 tablespoons sunflower oil
1 teaspoon cumin seeds
1 teaspoon mustard seeds
2 teaspoons finely chopped root ginger
1 garlic clove, finely chopped
1 medium onion, sliced, (160g)
1 green chilli, whole but slit
1 small cauliflower, broken into small florets, (160g)
1 medium carrot, sliced on the diagonal, (80g)
handful green beans, halved, (80g)
1/2 teaspoon sea salt
1 red pepper, cut into bite-sized pieces, (160g)
1/2 teaspoon ground ginger
1/2 teaspoon ground turmeric
1/2 teaspoon chilli powder
1 teaspoon ground coriander
1/2 teaspoon ground cumin
2 large handfuls cherry tomatoes, halved, (160g)
1 tablespoon lemon juice
large handful coriander, roughly chopped

Method

  1. Heat the oil in a heavy-based saucepan, add the cumin and mustard seeds and cook for 30 seconds until the seeds start to change colour and pop.
  2. Add the ginger and garlic and fry for a further 30 seconds before adding the onion and chilli. Fry for two minutes before mixing in the cauliflower, carrot and green beans. Add the salt and cook for about five minutes, stirring occasionally. Add the pepper and cook for five minutes until the vegetables are tender but still retain a crunch.
  3. Add the ground spices and cook for two minutes before adding the tomatoes. Cook everything for about five minutes, until the tomatoes have broken down. Remove the chilli and finish with the lemon juice and coriander.
Tags:
Healthy
five a day
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