SOMETHING FOR NOTHING : Vegetable Curry and 'Rice'


One of the things I love about creating new dishes is the element of surprise and mind 'trickery' that goes along with inventing low fat or even zero propointed recipes. I think its also important to our brains for food to look 'right', then it convinces our stomachs that we have eaten a satisfying meal.

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At first glance, this looks exactly like a bowl of curry with rice...but this 'rice' is made from grated cauliflower!

This is a wonderful, filling, comforting bowl of food but it is ZERO smartpoints/propoints so perfect for a NoCount day.

(For calorie counters, this recipe works out to approx.220kcal per portion

including the 'rice')

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You will need:(for 4 large portions)

FOR THE CURRY

1 onion
2 cloves garlic
2 tablespoons mild curry powder
1 teaspoon black onion seeds
1 aubergine
1 red pepper
1 green pepper
8 mushrooms
1 small punnet cherry tomatoes
1 mango
1 banana
1 tablespoon low salt soy sauce
25g bunch fresh coriander
Frylight Sunflower oil
1/2 cup water
500g passata


FOR THE 'RICE'

1 small cauliflower

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Fry the onion, garlic and curry powder in some Frylight Sunflower oil until soft. Add a little water if the mixture becomes too dry.
Chop up the aubergine, peppers and the mango, leaving them chunky. I like to keep the mushrooms and the tomatoes whole. Add to the pan. All these different textures are very important in a dish like this. Braised in the sauce in this way, the aubergine takes on an almost 'meaty' texture. Add a tablespoon of low salt soy sauce, the black onion seeds, the chopped banana and the passata. The banana acts as a thickening agent for the sauce and gives a slight sweetness to the dish to counteract the spices.
Lastly add the chopped fresh coriander.
Allow to simmer and bubble for about 20-30 minutes until everything is cooked but still has a good 'bite'. Add more water if necessary to make the consistency of sauce you prefer.



While the curry is cooking, grate the cauliflower into a bowl-it still amazes me how much this looks like rice!
If you want to save time, blitz in a food processor.

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Just before serving, either microwave or steam the cauliflower for approx. 1 minute-just to warm through and take the raw 'bite' away. You could flavour the cauliflower 'rice' with a little lemon zest, dried mint, cinnamon or spice of your choice. I quite like it plain so it acts as a bland 'carrier' for the delicious curry.

Scatter with a few coriander leaves on serving.
Another example of Slice-of-Slim sorcery!

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TIP
The curry freezes really successfully.

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PRINT RECIPE HERE

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25 comments:

Doodle 16 April 2013 at 14:13

Hello - this sounds lovely - I was just wondering though, how do you grate cauliflower? Thank you. Francesca

Janey 16 April 2013 at 16:29

Hi Francesca....just cut the raw cauliflower into manageable sized chunks, then grate coarsely into a bowl-honestly, it's that easy! xx

Sue Lenton 19 April 2013 at 16:27

I am going to try this recipe this weekend! xx

Janey 19 April 2013 at 16:29

Oooh Sue, let me know what you think! It's a top fave in the S-O-S house x

Jessica Adair 15 May 2013 at 22:49

This wonderful recipe made the difference between having a 'good day' and a 'bad day' today. I turned to it when an impromptu lunch out left me very low on points but I will definitely be making it again, even on days when I have more points to play with!

I used butternut squash instead of aubergine, because that's what I had in the house, and I added a chilli in with the bulk of the veg and mango, as I like my curries hot - the flavours/textures were all great. This was my first time using banana in curry - I have to say I was a bit sceptical but I shouldn't have been as it really works (even though it probably shouldn't!). The mango provided a lovely sweet tang and a different texture to the veg. As for the cauliflower - what a great idea! It soaked up the sauce beautifully and with a little extra salt and curry powder, it added a flavour and crunch that you just don't get from rice.

Thank you Janey for sharing this fantastic recipe - it's wonderful to have a meal where seconds (or even thirds!) are allowed! I'm really looking forward to my next Slice of Slim experience. The only question is - what should I try next?

Janey 16 May 2013 at 01:00

Jessica-thanks so much for letting me know how you got on! I'm so pleased you enjoyed this dish so much and have seen for yourself that you can still have a good day even if your plans change! There are so many recipes for you to try, let me know which one you sample next! xx

Karyn Evans 20 May 2013 at 10:23

I cannot eat bananas as they dont agree with me, is there a recommended substitute I can use, or can it just be left out? :)

Janey 20 May 2013 at 10:24

Just leave out the banana Karyn. If you need to thicken the sauce slightly, use a little cornflour mixd with cold water instead xx

Karyn Evans 20 May 2013 at 12:20

Thanx Janey :) x

PAT MURPHY 20 May 2013 at 15:08

Wow, this definitely makes my mouth water. Can't wait to try it. Thanks again Janey x

Janey 20 May 2013 at 15:30

It's a yummy one Pat! xx

Juan Troupe 20 May 2013 at 17:55

Hi sounds really yummy! I like making things in bulk how long would you say this keeps frozen? and is it okay just to defrost and reheat?

Thanks
Louise

Janey 20 May 2013 at 18:28

It should keep fine for 2-3 months and will defrost and reheat perfectly. If it goes a bit runny, thicken up with some tomato puree or a little cornflour mixed with cold water Louise xx

Toni 22 May 2013 at 16:31

Definitely trying this at some point this week! Thanks for sharing :)

Janey 22 May 2013 at 17:39

Great Toni- let me know what you think! x

Janet Sharples 5 June 2013 at 20:29

Just found your blog after joining weight watchers online and subscribing to WW magazine.
Tried this recipe for tea downsizing to 1 portion. It's the most satisfying meal I've had since starting the pro points plan 3 weeks ago. such an amazing site so glad I found you, and so many more recipe's to try, wowza

Janey 5 June 2013 at 23:00

Thanks so much Janet! So glad you found Slice-of Slim and good luck on your journey! xxx

Jackie 3 August 2013 at 16:10

Well my lucky husband gets to have your fake duck for starters and this curry for main you are a god send I love this site xx

Janey 3 August 2013 at 16:42

Wow! So happy you're happy Jackie...and what a way to a man's heart! Keeping it healthy too....x Enjoy xxx

Lillian Denmark 13 August 2013 at 07:52

This recipe looks amazing...Im not sure about the cauliflower rice though.......Lillian

Emjayar 3 October 2013 at 09:50

I made this at the weekend (after eventually seeking out some black onion seeds!) and it was absolutely delicious. The different flavour combinations and flavours were amazing and I'll definitely be grating cauliflower at every given opportunity in the future...I loved it :-) The three remaining portions in my freezer won't be in there for very long!

Janey 3 October 2013 at 11:17

Hi there Em! Thanks so much for letting me know-yes those black onion/nigella seeds are worth sourcing-they do make the difference! Glad you enjoyed it x

Dawn C 9 June 2014 at 22:31

Janet this is delicious, had to source my Nigella seeds from Amazon, but so worth it. Served the cauliflower rice & had a fake Naan bread each. Hubby loved it too, but if I had told him he had no meat & no rice, he would have turned his nose up at the thought . Another great recipe, one I will be repeating for sure.

Janey 9 June 2014 at 22:49

Haha brilliant Dawn! Xx

NagaRaj Raj 24 August 2016 at 07:13

nice

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