Cauliflower florets 250 gms
Red bell pepper 120 gms
Yellow bell pepper 120 gms
Onions sliced into rings 100 gms
Ginger julienne 20 gms
Green chillies julienne 10 gms
Olive oil 15 ml
Salt 3 gms
Seasoning for roasting cauliflower:
(2 gms each of the spices)
Black pepper powder
Tomato coconut stew
Curry leaves 1 gm
Tomato puree fresh 150 gms
Coconut milk 40 ml
Basil leaves 4 to 5
(for 4 portions): Energy- 410kcals, Carbs- 54.6g, Prot- 8.7g, Fat- 24g
(for 1 portion): Energy- 102.5kcals, Carbs- 13.6g, Prot- 2.1g, Fat- 6g
• Season the cauliflower florets with the spice mix.
• Add a teaspoon of water and ½ a teaspoon of olive oil and roast the florets for 12 to 15 minutes in the oven or slowly in a pan. Set aside.
• In the same pan, on high heat stir fry the onions, peppers, ginger, and chilies for 3 minutes.
• Add the curry leaves, along with the tomato puree and coconut milk.
• Add the roasted cauliflower to this and cook slowly for 5 to 6 minutes.
• Tear up the basil leaves and slide it in the stew.
• Relish the stew with some multigrain pita bread or brown rice.
• Stew is an easy way to include coconut milk into the diet. When cooked with different vegetables, it makes a healthy meal.
• Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous.
• Coconut also has antiviral and antibacterial properties, which helps destroy a wide variety of disease causing organisms.
• Additionally, coconut milk is lactose free so it can be used as a milk substitute by those suffering from lactose intolerance.
• A 100 ml serving of coconut milk contains 154 calories, 1.4g protein, 15 gms fat and 3.4g carbohydrate.