Slow Cooker Cauliflower and Chickpea Tikka Masala
A good one to put on at lunchtime and produce like magic at dinner if you've got a busy evening. You can even cook the rice in advance too and just reheat.
Equipment
- Slow cooker
Ingredients
- 1.5 tbsp coconut oil
- 1 cauliflower (about 1000g, chopped into florets, leaves and stalk cubes)
- 2 medium onion (peeled and chopped)
- 3 cloves garlic (peeled and crushed)
- 150 g spinach or kale
- 1.5 can chickpeas (drained and rinsed)
- 1 tbsp ginger (peeled and grated or ground)
- 3 tbsp curry powder
- 0.5 tsp pepper
- 2 cans chopped tomatoes
- 140 g brown basmati rice
- 0.5 can reduced-fat coconut milk
- 50 g cashews
- 1 tbsp fresh coriander
Instructions
- Add the coconut oil, cauliflower, onion, garlic, spinach/kale, chickpeas, ginger and curry powder to the slow cooker.
- Pour in the diced tomatoes and season with pepper. Stir to mix everything.
- Cook on high for about 3-4 hours or until the cauliflower is tender.
- With 30 mins to go, put the rice on to cook as per the packet instructions (around 25 mins).
- Add the coconut milk once the cauliflower is cooked and stir well. Cook for another 3-5 mins on low until warmed through.
- Meanwhile, dry fry the cashews for a couple of minutes until golden brown.
- Serve topped with chopped coriander and roasted cashews, accompanied by the rice.
Notes
Prep Tips:
If you are short of time around dinner, you can cook the rice in advance and just reheat. Maybe even cook extra rice with dinner the night before to save even more time...
Health Tips:
We're getting a healthy form of saturated fat (yes, there is such a thing!) from the coconuts and unsaturates from the cashews to keep us full.
Cauliflower, especially the leaves, is packed with calcium (more than milk!!).
Eco Tips:
Use spinach or kale, depending on what is in season (spinach Apr-Oct, kale Oct-Mar).
Try to get your spinach/kale at local markets so you can buy it out of packaging.
Use the stalk and the leaves of the cauliflower. Just remove the thick, hard to cut stalks as they may be a bit woody.
NUTRITION: Amount and (% RDA)
Calories: 573kcal (29%)Carbohydrates: 85g (28%)Protein: 22g (44%)Fat: 20g (31%)Saturated Fat: 10g (63%)Sodium: 912mg (40%)Potassium: 1862mg (53%)Fiber: 19g (79%)Sugar: 13g (14%)Vitamin A: 3914IU (78%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 5mg (25%)Vitamin B5: 3mg (30%)Vitamin B6: 2mg (100%)Vitamin C: 145mg (176%)Vitamin E: 3mg (20%)Vitamin K: 248µg (236%)Calcium: 266mg (27%)Copper: 1mg (50%)Folate: 289µg (72%)Iron: 9mg (50%)Manganese: 4mg (200%)Magnesium: 237mg (59%)Phosphorus: 495mg (50%)Selenium: 9µg (13%)Zinc: 4mg (27%)
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