Healthy Hints

Kick up the protein content by adding in some beans, or eating a simple bean salad on the side to balance your meal. Boiled eggs are also a simple way to increase the protein content of this meal.

Ingredients

Ingredients

2 tbsp vegetable oil

2 cinnamon sticks

2 cardamom pods

5 cloves

4 whole black peppercorn

½ tsp cumin seeds

1 onion (finely chopped)

7 small potatoes (peeled)

2 carrots (peeled & sliced)

1 cauliflower (cut into small florets)

140 g (1 cup) frozen peas

2 tbsp yoghurt

4 large tomatoes (peeled and liquidised)

2 tsp dried fenugreek leaves

3 garlic cloves (minced)

2 tbsp ginger (grated)

3 fresh green chillies (minced)

2 tsp coriander & cumin powder

½ tsp turmeric

¼ tsp garam masala powder

1 tsp salt

380 g (2 cups) basmati rice, rinsed and soaked for 20 mins

½ tsp saffron (soaked in 1 tbsp warm water)

What does this chart mean?

Serving Weight 276 g
  • Calories253kcal
  • Protein7.1g
  • Fat4.4g
  • Saturated fat0.7g